Tools
1. Balanced Diet chart:

General dietary guidelines (USDA recommendation)









Fats should not exceed a third of the daily calories (600 out of a 2000-calorie daily allowance) most of which should be unsaturated fat. 
Sugar intake should not be over 10 teaspoons (or 40 grams) a day for a healthy person. 
Daily sodium limits are about 2300mg which is about a teaspoon of salt

Note: Nutritional requirements vary from person to person. Consult your doctor before making any major diet changes.  

2. Unit Conversion:

Weight:

1 gram (g)        ≅ 0.035273962 ounces
1 ounce         = 28.34952312 grams (g)
1 ounce         = 0.0625 pounds
1 pound (lb) = 16 ounces
1 pound (lb) = 0.45359237 kilograms (kg)
1 kilogram (kg) 35.273962 ounces
1 kilogram (kg) 2.20462262 pounds (lb)

Volume:

1 tablespoon = 3 teaspoons
1 fluid ounce 29.57353 milliliters (ml)
1 cup         = 16 tablespoons
1 cup         = 8 fluid ounces
1 pint         = 2 cups
1 liter (l)         ≅ 33.8140227 fluid ounces
1 quart         = 2  pints
1 gallon         = 4 quarts
1 gallon         = 3.78541178 liters

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