For Your Reference

TABLE 1. SELECTED METRIC CONVERSIONS

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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)

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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

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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

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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

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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

• About 1 cup of ready to eat cereal flakes

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.

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