"How to Care Our Health"

Know How Many Calories You Should Eat

To avoid gaining weight over time, you should aim to burn up as many calories through basic metabolic function and physical activity as you take in. To know whether you're on track, you need to be able to estimate how many calories you need based on your age, gender and level of physical activity.

The calorie ranges shown in this table allow for the needs of people of different ages within an age group. Adults need fewer calories at older ages. For example, an active 31-year-old man needs about 3,000 daily calories, but an active 50-year-old man needs only about 2,800 calories.

	Activity Level and Estimated Calories Burned
Gender	Age (years)	Sedentary1	Moderately Active2	Active3
Female	19–30 31–50 51+	2,000 1,800 1,600	2,000-2,200 2,000 1,800	2,400 2,200 2,000-2,200
Male	19–30 31–50 51+	2,400 2,200 2,000	2,600-2,800 2,400-2,600 2,200-2,400	3,000 2,800-3,000 2,400-2,800

¹ Sedentary means you have a lifestyle that includes only the light physical activity associated with typical day-to-day life.

² Moderately active means you have a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.

³ Active means you have a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.

The Food Pyramid can assist us how do eat healthly. We also can create a Personal Food Pyramid for ourself. Please try concern ourself to do improvement and analysis. Health is metabolic efficiency. Sickness is metabolic inefficiency. Nobody is totally healthy or totally sick. Each of us is a unique combination of health and sickness. And each of us has a unique combination of abilities and disabilities, both emotional and physical. As we grow up, we learn that we are loved for our abilities but hated for our disabilities. This happens at home, at play, at school, and at work. Sometimes, this even happens with our doctors, especially if our disabilities mystify them or remind them of their own disabilities. So, we try to hide our disabilities from people and from ourselves. This charade undermines our relationships and our self-esteem. We learn to fear society and hate ourselves. Self-hatred is the most debilitating sickness. It interferes with our ability to seek and accept help. And everybody needs help. How do we free ourselves from self-hatred? First, we reclaim our disabilities, whether society accepts them or not. This means that we learn to accept ourselves. Then, we cope with our disabilities. This means that we learn to take care of ourselves. So for me, health is whatever in my live. "NO HEALTH NO LIFE" What do you think? Can you share your view regarding this matter?