TABLE 1. SELECTED METRIC CONVERSIONS WHEN YOU KNOW MULTIPLY BY TO FIND Temperature Celsius (°C) 1.8 ("C) +32 Fahrenheit ("F) Celsius (°c) "C +273.15 Kelvin (K) degree change 1.8 degree change (Celsius) (Fahrenheit) Fahrenheit (°F) [("F) -32] / 1.8 Celsius ("c) Fahrenheit (°F) [("F -32) / 1.8] +273.15 Kelvin (K) Kelvin (K) K -273.15 Celsius ("C) Kelvin (K) 1.8(K -273.15) +32 Fahrenheit ("F) WHEN YOU KNOW MULTIPLY BY TO FIND Distance/Length centimeters 0.3937 inches kilometers 0.6214 miles meters 3.281 feet meters 39.37 inches meters 0.0006214 miles microns 0.000001 meters millimeters 0.03937 inches WHEN YOU KNOW MULTIPLY BY TO FIND Capacity/Volume cubic kilometers 0.2399 cubic miles cubic meters 35.31 cubic feet cubic meters 1.308 cubic yards cubic meters 8.107 X 10-4 acre-feet liters 0.2642 gallons liters 33.81 fluid ounces WHEN YOU KNOW MULTIPLY BY TO FIND Area hectares (10,000 square meters) 2.471 acres hectares (10,000 square meters) 107,600 square feet square meters 10.76 square feet square kilometers 247.1 acres square kilometers 0.3861 square miles WHEN YOU KNOW MULTIPLY BY TO FIND Weight/Mass kilograms 2.205 pounds metric tons 2205 pounds micrograms (^g) 10-6 grams milligrams (mg) 10-3 grams nanograms (ng) 10-9 grams
 VITAMINS IN FOODS Vitamin A liver, carrots, kale, red peppers, milk, spinach, eggs, butter Vitamin B6 meat, whole grains, cabbage, peanuts, potatoes, soybeans, liver, fish, beans, milk Vitamin B12 liver, fish, eggs, milk Vitamin B9 (Folate) tomatoes, spinach, beets, asparagus, potatoes, liver, wheat germ, soybeans, cabbage, whole grains, eggs, milk, meats Vitamin C tomatoes, potatoes, most fruits and vegetables Vitamin D milk, liver, fatty fish like herring, chicken skin, egg yolks Vitamin E most vegetable oils Vitamin K broccoli, turnip greens, lettuce, liver, cauliflower, spinach, cabbage, asparagus, Brussels sprouts Thiamin meats, whole grains, potatoes, fish, liver, legumes (like beans and peas) Biotin liver, soybeans, egg yolks, peanuts, cauliflower, carrots, oatmeal Riboflavin eggs, asparagus, liver, milk, fish, meat, whole grains Pantothenic Acid liver, fish, eggs, milk, whole grains, meats, legumes (like beans and peas) Niacin meats, whole grains, eggs, fish, milk, legumes (like beans and peas) SOURCE: Adapted from "The Vitamins" by G. F. Coombs Jr.

RECOMMENDED PYRAMID SERVINGS FOR INDIVIDUALS

Children 2 to 6, most women, some older adults (about 1,600 calories)

Older children, teen girls, active women, most men (about 2,200 calories)

Teen boys, active men (about 2,800 calories)

Fats, Oils, & Sweets Use sparingly

Milk Group 2 or 3* servings

Vegetable

Group 3 servings

Milk Group 2 or 3* servings

Vegetable

Group 3 servings

O' Meat and C?0 Beans Group \ 5 ounces

Milk Group 2 or 3* servings

Vegetable

Group 4 servings

Fruit Group 2 servings

Grains Group 6 servings

Vegetable

Group 4 servings

Milk Group 2 or 3* servings

OCA Meat and

Beans Group 6 ounces

Fats, Oils, & Sweets Use sparingly

Fats, Oils, & Sweets Use sparingly

OCA Meat and

Beans Group 6 ounces

Fruit Group servings

0000 Grains Group 00000 9 serargu

*Older children and teens 9 to 18 and adults over 50 need 3 servings from the Milk group. Others need 2 servings daily.

WHAT COUNTS AS A PYRAMID SERVING?

Milk Group 2 or 3* servings

Vegetable

Group 5 servings

Fats, Oils, & Sweets Use sparingly

Vegetable

Group 5 servings

Milk Group 2 or 3* servings

Grains Group 11 servings

Meat and Beans Group 7 ounces oo

00 Fruit Group ^^^^ 4 servings

00000 000000

Grains Group 11 servings

Grains Group

Vegetable Group

• 1 cup of raw leafy vegetables

Fruit Group

• 1 medium apple, banana, orange, pear

• % cup of chopped, cooked or canned fruit

Milk Group

• 1% ounces of natural cheese (such as Cheddar)

• 2 ounces of processed cheese (such as American)

Meat and Beans Group

The Pyramid recommends 2 to 3 servings for a total of 5 to 7 ounces. The following all count as 1 ounce equivalent:

• 1 ounce of cooked lean meat, poultry, or fish

• 2 tablespoons of peanut butter

*Dry beans, peas, and lentils can be counted as servings in either the Meat and Beans group of the Vegetable group. As a vegetable, % cup of cooked, dry beans counts as 1 serving. As a meat substitute, % cup of cooked, dry beans counts as 1 ounce of meat.

SOURCE: Adapted from Home and Garden Bulletin 267-3. USDA.

BODY MASS INDEX TABLE

Normal Overweight Obese Extreme Obesity

BMI 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54

Height

(inches) Body Weight (pounds)

Height

(inches) Body Weight (pounds)

 58 91 96 100 105 110 115 119 124 129 134 138 143 148 153 158 162 167 172 177 181 186 191 196 201 205 210 215 220 224 229 234 239 244 248 253 258 59 94 99 104 109 114 119 124 128 133 138 143 148 153 158 163 168 173 178 183 188 193 198 203 208 212 217 222 227 232 237 242 247 252 257 262 267 60 97 102 107 112 118 123 128 133 138 143 148 153 158 163 168 174 179 184 189 194 199 204 209 215 220 225 230 235 240 245 250 255 261 266 271 276 61 100 106 111 116 122 127 132 137 143 148 153 158 164 169 174 180 185 190 195 201 206 211 217 222 227 232 238 243 248 254 259 264 269 275 280 285 62 104 109 115 120 126 131 136 142 147 153 158 164 169 175 180 186 191 196 202 207 213 218 224 229 235 240 246 251 256 262 267 273 278 284 289 295 63 107 113 118 124 130 135 141 146 152 158 163 169 175 180 186 191 197 203 208 214 220 225 231 237 242 248 254 259 265 270 278 282 287 293 299 304 64 110 116 122 128 134 140 145 151 157 163 169 174 180 186 192 197 204 209 215 221 227 232 238 244 250 256 262 267 273 279 285 291 296 302 308 314 65 114 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210 216 222 228 234 240 246 252 258 264 270 276 282 288 294 300 306 312 318 324 66 118 124 130 136 142 148 155 161 167 173 179 186 192 198 204 210 216 223 229 235 241 247 253 260 266 272 278 284 291 297 303 309 315 322 328 334 67 121 127 134 140 146 153 159 166 172 178 185 191 198 204 211 217 223 230 236 242 249 255 261 268 274 280 287 293 299 306 312 319 325 331 338 344 68 125 131 138 144 151 158 164 171 177 184 190 197 203 210 216 223 230 236 243 249 256 262 269 276 282 289 295 302 308 315 322 328 335 341 348 354 69 128 135 142 149 155 162 169 176 182 189 196 203 209 216 223 230 236 243 250 257 263 270 277 284 291 297 304 311 318 324 331 338 345 351 358 365 70 132 139 146 153 160 167 174 181 188 195 202 209 216 222 229 236 243 250 257 264 271 278 285 282 299 306 313 320 327 334 341 348 355 362 369 376 71 136 143 150 157 165 172 179 186 193 200 208 215 222 229 236 243 250 257 265 272 279 286 293 301 308 315 322 329 338 343 351 358 365 372 379 386 72 140 147 154 162 169 177 184 191 199 206 213 221 228 235 242 250 258 265 272 279 287 294 302 309 316 324 331 338 346 353 361 368 375 383 390 397 73 144 151 159 166 174 182 189 197 204 212 219 227 235 242 250 257 265 272 280 288 295 302 310 318 325 333 340 348 355 363 371 378 386 393 401 408 74 148 155 163 171 179 186 194 202 210 218 225 233 241 249 256 264 272 280 287 295 303 311 319 326 334 342 350 358 365 373 381 389 396 404 412 420 75 152 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 279 287 295 303 311 319 327 335 343 351 359 367 375 383 381 399 407 415 423 431 76 156 164 172 180 189 197 205 213 221 230 238 246 254 263 271 279 287 295 304 312 320 328 336 344 353 361 369 377 385 394 402 410 418 426 435 443

SOURCE: Adapted from Clinical Guidelines on the Identification. Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report.

SOURCE: Adapted from Clinical Guidelines on the Identification. Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report.

## The Most Important Guide On Dieting And Nutrition For 21st Century

A Hard Hitting, Powerhouse E-book That Is Guaranteed To Change The Way You Look At Your Health And Wellness... Forever. Everything You Know About Health And Wellness Is Going To Change, Discover How You Can Enjoy Great Health Without Going Through Extreme Workouts Or Horrendous Diets.

Get My Free Ebook