Different intensities and types of activity provide different benefits. Generally, if you are able to talk while performing a physical activity, it’s moderately intense. But if you’re breathing hard and finding it hard to hold a conversation, the activity is vigorously intense. Vigorously intense activity burns more calories per unit of time.
Examples of Moderate Activity• Walking briskly (3 miles per hour or faster but not race-walking)• Water aerobics• Bicycling slower than 10 miles per hour• Tennis (doubles)• Ballroom dancing• General gardening
Examples of Vigorous Activity• Race-walking, jogging, or running• Swimming laps• Tennis (singles)• Aerobic dancing• Bicycling 10 miles an hour or faster• Jumping rope• Heavy gardening (continuous digging or hoeing, with heart rate increases)• Hiking uphill or with a heavy backpack
Note: This table provides several examples of activities classified as moderate or vigorous. It does not list all possible activities. Instead, the examples are meant to help you make choices.
Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and whole, cut up, or mashed.
In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens, can be considered a 1-cup serving.
A 1-cup serving of vegetables is the same as:
Some commonly eaten vegetables include:
Fruits include fresh, frozen, canned, and dried fruits and fruit juices.
A 1-cup serving of fruit is the same as:
A serving of fish is 3.5 ounces, approximately the same size as a deck of cards
Whole grains include all whole-grain products and ingredients.
For example, one serving is an ounce, which equals:
Tip: Foods labeled "multigrain", "stone-ground", "100% wheat", "cracked wheat", "seven-grain", or "bran" are usually not whole-grain products.
Added sugars are the sugars and syrups added to foods and beverages in processing or preparation (e.g., sweetened cereals, crackers, pies and other pastries, cakes, cookies), not the naturally occurring sugars in fruits or milk.
Note: 1 teaspoon of sugar = 4 grams = 16 calories.
The calories shown above are estimates. The number of calories from sugars in the beverages you consume may be different.
Three vital metrics can help you understand your heart health. Your doctor can help you get the details on each.
You're going to be asked about your blood pressure, blood cholesterol, and blood sugar.
If you don't have some information, you can select "I DON'T KNOW" to skip that question.
Systolic blood pressure is the first or top number of your blood pressure and measures pressure during heartbeats. For example, if your blood pressure is 117/76, then your systolic blood pressure is 117.
Diastolic blood pressure is the second or bottom number of your blood pressure and measures pressure between heartbeats. For example, if your blood pressure is 117/76, then your diastolic blood pressure is 76.
Total blood cholesterol is the most common measurement of blood cholesterol.
It's the number you receive as a test result. Cholesterol is measured in milligrams per deciliter of blood (mg/dL).
Fasting blood sugar measures a type of sugar, called glucose, in your blood after you have not eaten for at least 8 to 12 hours. It often is the first test done to check for diabetes.
The hemoglobin A1C test (HbA1C) reflects the average of a person’s blood sugar levels over the past 2 to 3 months and is reported as a percentage. No fasting is required for this test. The A1C test can be used to diagnose prediabetes and type 2 diabetes and can also be used for diabetes management.
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