Translating the latest science into habits for long life!

Translating the latest science into habits for long life!

Determine Your True Age!Question 1 of 15 - Establishing your baseline life expectancy

What is your Gender?

How old are you?

A serving of whole grains is generally half a cup. Americans eat on average 1 serving of whole grains per day.

  • Examples of whole grains servings:

    • Whole wheat bread, 1 slice
    • Oats, half cup, cooked
    • Barley, half cup, cooked
    • Whole wheat pasta, half cup, cooked
    • Quinoa, half cup, cooked

How many servings of whole grains do you eat?

A serving of refined grains is generally half a cup. Americans eat on average 5 servings of refined grains per day.

  • Examples of refined grains servings:

    • White rice, half cup, cooked
    • White bread, 1 slice
    • Sugary cereal, 1 cup
    • Crackers, 5 pieces
    • Bagel, 2 inches mini bagel

How many servings of refined grains do you eat?

A serving of vegetables is generally the size of a large tomato. Americans eat on average 2 servings of vegetables per day.

  • Examples of vegetables servings:

    • Raw leafy greens, 2 cups
    • Tomato, 1 large
    • Onion, chopped raw or cooked, 1 cup
    • Potato, boiled or baked, 1 medium
    • Carrots, 2 medium
    • Broccoli, chopped, 1 cup

How many servings of vegetables do you eat?

A serving of fruits is generally the size of a banana or an apple. Americans eat on average 2 servings of fruits per day.

  • Examples of fruits servings:

    • Banana, 1 large
    • Apple, 1 small or 1 cup sliced
    • Strawberries, 8 large
    • Grapes, 1 cup
    • Orange, 1 large

How many servings of fruit do you eat?

A serving of legumes is generally half a cup. Americans eat on average half a serving of legumes per day.

  • Examples of legumes servings:

    • Beans, cooked, ¼ cup
    • Lentils, cooked, ¼ cup
    • Chickpeas, cooked, ¼ cup
    • Black beans, cooked, ¼ cup
    • Hummus, 6 tablespoons

How many servings of legumes do you eat?

A serving of nuts is generally half an ounce. Americans eat on average 1 serving of nuts per day.

  • Examples of nuts servings:

    • ½ ounce of nuts
    • 12 almonds
    • 24 pistachios
    • 7 walnut halves

How much nuts do you eat a day?

A serving size of poultry is 3 oz, or a cooked portion about the size of your palm. Americans eat on average half a serving of poultry per day.

  • Examples of poultry servings:

    • Chicken, cooked, 3 ounces
    • Duck, cooked, 3 ounces

How many servings of poultry do you eat?

A serving size of processed meat is 3 oz, or a cooked portion about the size of your palm. Americans eat on average 0.7 serving of processed meat per day.

  • Examples of processed meat servings:

    • Hot dog, 1 piece
    • Sausage, 1 piece
    • Pepperoni, 40 slices
    • Smoked turkey, 6 slices

How much processed meat do you eat a day?

A serving size of red meat is 3 oz, or a cooked portion about the size of your palm. Americans eat on average half a serving of red meat per day.

  • Examples of red meat servings:

    • Steak, fillet
    • Minced meat, half cup
    • Burger patty
    • Meat balls, 3

How many servings of red meat (beef, pork, lamb) do you eat?

A serving of milk is generally about a cup. Americans eat on average 1.1 servings of dairy per day.

  • Examples of dairy servings:

    • Milk, 1 cup
    • Cheese, 1 ½ ounces hard cheese
    • Yogurt, 1 cup
    • Ice cream, 1 cup

How many servings of dairy do you eat?

A serving of eggs is generally one egg omelette. Americans eat on average 1 serving of eggs per day.

  • Examples of eggs servings:

    • Egg, 1 large
    • Egg whites, 1 ½
    • One egg omelette

How many servings of eggs do you eat?

A serving size for seafood is 3 oz, or a cooked portion about the size of your palm. Americans eat on average half a serving of seafood per day.

  • Examples of seafood servings:

    • Shrimp, 10 pieces
    • Fish, size of your palm

How many servings of seafood do you eat?

Aerobic exercise is where your breathing intensity increases. It should be strenuous enough that you would have trouble singing but can still say short phrases.

  • Examples of aerobic exercise:

    • Running
    • Jogging
    • Walking at a brisk pace
    • Calisthenics
    • Bicycling
    • Tennis
    • Soccer

Do you do 15 continuous minutes or more of aerobic exercise a week?

High Intensity Interval Training (HIIT) is doing hard exercise for a minute or more interspersed with rest periods. It should be strenuous enough that it's difficult to say even short phrases.

Do you do HIIT at least once a week?

A typical American walks under 5,000 steps a day. A half-hour walk is between 3,000 and 4,000 steps.

About how many steps do you walk per day?

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