Tips for a safe and healthy holiday weekend:
1. Food Safety
• Wash hands thoroughly with soap and warm water before handling food and after handling raw poultry or meat. To guard against cross-contamination of bacteria, keep uncooked meats away from other foods.
• Cook foods thoroughly, especially ground beef, poultry, and pork.
• Refrigerate all perishable food within two hours.
2. Fire Safety
• When using a grill, be sure to clean it thoroughly to remove any grease or dust. Check for gas leaks. Use the grill outside, not in a garage, porch, or other enclosed space.
• If you plan to use a fire pit, be sure to put out fire completely before leaving it unattended.
• Do not park your vehicle on grass as the hot exhaust can easily ignite dry vegetation.
3. Water Safety
• Don’t swim alone.
• Wear a life vest while boating.
• Supervise children at all times in and near the water.
4. Sun Safety
• Use sunscreen with an SPF of 15 or higher. Apply it generously throughout the day.
• Wear a hat and sunglasses.
• Drink lots of water to stay hydrated.
5. Travel Safety
• Don’t drink and drive or travel with anyone who has been drinking.
• Wear your seatbelt at all times.
• Make sure your vehicle has been serviced before a long road trip.
• Familiarize yourself with your surroundings and know where the nearest emergency room is in case of an emergency.
Enjoy the holiday weekend with friends and family! .
Money Tip of the Day
Money Tip of the Day
If you could save $1.00
per day on snack food,
that would be a saving of
$30.00 by the end of
one month and $360.00
at the end of
ONE year!
Money Tip of the Day
Money Tip of the Day
Don’t use a credit card unless you know you’ll have the money to pay the bill in full when it arrives.
Money Tip of the Day-NEVER refuse FREE MONEY
Money Tip of the Day
NEVER refuse FREE MONEY!
Enroll in your 401(k) plan to the maximum level matched by your employer!
Calories Needed Each Day-Do you know how many calories you and your family need each day?
Calories Needed Each Day
It’s important to know the number of calories you need to eat to stay healthy. Do you know how many calories you and your family need each day?
How many calories you need each day—ENERGY IN—depends on a few things:
• Your age
• Whether you are male or female
• How active you are
The tables show the calories needed each day for boys and men, and for girls and women. They are split by age and three levels of activity.
Not Active—Not much ENERGY OUT. Does only light activity needed for daily life. For instance, cooking or walking to the mailbox.
Somewhat Active—Some ENERGY OUT. Does physical activity equal to walking quickly for 1 ½ to 3 miles (about 30–40 minutes) each day. Plus, does light
activity needed for daily life.
Very Active—A lot of ENERGY OUT. Does physical activity equal to walking quickly for more than 3 miles each day (more than 40 minutes). Plus, does light activity needed for daily life.
These tables give you an idea of how much ENERGY IN your family members need.
The amount of calories needed differs by age based on the level of regular physical activity. That’s why the tables give a range of calories for some age groups.
• For children, more calories are needed at older ages.
• For adults, fewer calories are needed at older ages.
Calories Needed Each Day for Boys and Men
Age Not Active Somewhat Active Very Active
2–3 years 1,000–1,200 calories 1,000–1,400 calories 1,000–1,400 calories
4–8 years 1,200–1,400 calories 1,400–1,600 calories 1,600–2,000 calories
9–13 years 1,600–2,000 calories 1,800–2,200 calories 2,000–2,600 calories
14–18 years 2,000–2,400 calories 2,400–2,800 calories 2,800–3,200 calories
19–30 years 2,400–2,600 calories 2,600–2,800 calories 3,000 calories
31–50 years 2,200–2,400 calories 2,400–2,600 calories 2,800–3,000 calories
51 years and older 2,000–2,200 calories 2,200–2,400 calories 2,400–2,800 calories
Calories Needed Each Day for Girls and Women
Age Not Active Somewhat Active Very Active
2–3 years 1,000 calories 1,000–1,200 calories 1,000–1,400 calories
4–8 years 1,200–1,400 calories 1,400–1,600 calories 1,400–1,800 calories
9–13 years 1,400–1,600 calories 1,600–2,000 calories 1,800–2,200 calories
14–18 years 1,800 calories 2,000 calories 2,400 calories
19–30 years 1,800–2,000 calories 2,000–2,200 calories 2,400 calories
31–50 years 1,800 calories 2,000 calories 2,200 calories
51 years and older 1,600 calories 1,800 calories 2,000–2,200 calories