Food labels contain the amount of calories and nutrients per serving of food. To achieve your weight goal, subtract the calories and grams of fat on the labels of food you eat from the calories and grams of fat in Your Nutrition Facts as a maximum recommended daily amount. For foods not labeled, such as fresh fruits and vegetables, the calories and grams of fat are low as long as you don’t add fat or deep fry these nutritious foods.

The remaining nutrients are the Daily Values on US food labels. With the exception of pregnant women who need 30 mg of iron per day. This level can best be reached with an iron supplement. Talk to your doctor about this.

Healthy Exercise Suggestions
The Surgeon General has reported that moderate daily exercise could significantly reduce a number of diseases, including heart disease and cancer. Some activities that burn about 150 calories - the types of exercise defined as moderate - are noted below. Activities are ranked from 'less vigorous/more time' to 'more vigorous/less time'.

• Washing and waxing a car for 45 to 60 minutes
• Washing windows or floors for 45 to 60 minutes
• Playing volleyball for 45 minutes
• Playing touch football for 30 to 45 minutes
• Gardening for 30 to 45 minutes
• Wheeling oneself in a wheelchair for 30 to 40 minutes
• Walking 1.5 miles in 35 minutes
• Basketball (shooting baskets) for 30 minutes
• Bicycling 3 miles in 30 minutes
• Fast social dancing for 30 minutes
• Pushing a stroller 1.5 miles in 30 minutes
• Raking leaves for 30 minutes
• Walking 2 miles in 30 minutes
• Water aerobics for 30 minutes
• Swimming laps for 20 minutes
• Wheelchair basketball for 20 minutes
• Basketball (playing a game) for 15 to 20 minutes
• Bicycling 4 miles in 15 minutes
• Running 1.5 miles in 15 minutes
• Shoveling snow for 15 minutes
• Climbing stairs for 15 minutes