Better For You

Doctor recommends – Average Person – Daily serving – Half a gallon or more

• The health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon.
• This is called the 8×8 rule and is very easy to remember
• According to two studies, drinking 500 ml (17 oz) of water can temporarily boost metabolism by 24-30%
• The researchers estimate that drinking 2 liters (68 ounces) in one day can increase energy expenditure by about 96 calories per day.
• Scientific experts state
  • Water contributes to the maintenance of normal physical functions
  • Water contributes to the maintenance of normal cognitive functions
  • Water contributes to the maintenance of normal thermoregulation

• 38 grams  or less per day – Content should be less than 10% of added sugar to a 2,000 calorie diet.
• Men: 150 calories per day (37.5 grams or 9 teaspoons).
• Women: 100 calories per day (25 grams or 6 teaspoons).
• A single teaspoon of sugar is roughly 4g, so you can see how easy it is to reach that amount.

• 2000mg or less per day
• 140mg or less per serving

• 2000g or less per day
• 300g or less per serving
• An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week.
• Calories are usually used to measure the energy content of foods and beverages.
• In order to lose weight, you need to eat fewer calories than your body burns each day.

• 45-60 grams or more per day
• .8 grams/kg of body weight per serving.
• The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
• This amounts to:
  • 56 grams per day for the average sedentary man.
  • 46 grams per day for the average sedentary woman.
• Protein at around 25-30% of calories has been shown to boost metabolism by up to 80 to 100 calories per day, compared to lower protein diets
• According to these studies, a protein intake around 30% of calories may be optimal for weight loss. This amounts to 150 grams per day for someone on a 2000 calorie diet.
• You can calculate it by multiplying your calorie intake by 0.075.
• Proteins are the main building blocks of the body.

• 150 grams or less per day
• 60 grams or less per meal

• 8,000 – 11,000 units per day
• We need to get a daily minimum of 8-11,000 antioxidant units a day in our food just to stay out of oxidative debt
• The estimated minimum antioxidant need of 8,000-11,000 units does not take into account the added amounts needed if other oxidant stressors— “such as illness, cigarette smoke, meat consumption, air pollution, sleep deprivation”—are present. If we had to deal with these stressors we’d need to consume more fruits and veggies just to stay out of the red.
• Antioxidants occur naturally in plant-based foods such as fruits, vegetables, coffee, tea, wine, and chocolate

• 22g or less per day
• 3g or less per serving