How Many Calories Do You Need?

 

ACTIVITY LEVEL

GENDER

AGE (YEARS)

SEDENTARY

MODERATELY ACTIVE

ACTIVE

Female

14-18

1,800

2,000

2,400

 

19-30

2,000

2,000-2,200

2,400

 

31-50

1,800

2,000

2,200

 

 

 

 

 

Male

14-18

2,200

2,400-2,800

2,800-3,200

 

19-30

2,400

2,6000-2,800

3,00

 

31-50

2,200

2,400-2,600

2,800-3,000


 

Carbohydrates

SELECT MOST OFTEN

SELECT MODERATELY

SELECT LEAST OFTEN

Barley

Corn bread

Brown rice syrup

Beans

Corn tortillas

Brown sugar

Brown rice

Couscous

Chicory syrup

Buckwheat

Crackers

Confectioners' sugar

Bulgur (cracked wheat)

Flour tortillas

Corn syrup

Oatmeal

Grits

Dextrose

Quinoa

Macaroni

Evaporated cane juice

Wheat berries

Most ready-to-eat- breakfast cereals

Glucose

Whole-grain bread

Noodles

High-fructose corn syrup

Whole-grain cornmeal

Pitas

Honey

Whole rye

Pretzels

Maltodextrin

Whole-wheat crackers

Spaghetti

Malt syrup

Whole-wheat pasta

White bread

Molasses

Whole-wheat tortillas

White rice

Raw sugar

Wild rice

White sandwich buns and rolls

 


 

Protein

SELECT MOST OFTEN

SELECT MODERATELY

SELECT LEAST OFTEN

Beans

Canadian bacon

Bacon

Chicken breast (without skin)

Lean cuts of beef/pork

Chicken (with skin)

Crab

Low-fat luncheon meats (e.g., turkey)

Chicken wings

Egg whites

Mixed nuts

Fatty beef, lamb, pork

Flounder

Peanut butter

Fatty luncheon meats (e.g., bologna, pastrami, corned beef)

Halibut

Reduced-fat and part-skim cheese

Fried chicken and fish

Low-fat/fat-free cottage cheese

Shrimp

Liver

Low-fat/fat-free milk

Texturized vegetable protein

Ribs

Low-fat/fat-free yogurt

Turkey bacon

sausage

Salmon

Whole eggs

Turkey (with skin)

Snapper (red or blue)

 

Untrimmed beef and pork

Soy milk

 

Whole milk

Tilapia

 

Whole-milk cheese

Tofu

 

 

Tina (steaks or canned, in water)

 

 

Turkey breast (without skin)

 

 


 

Fat

SELECT MOST OFTEN

SELECT MODERATELY

SELECT LEAST OFTEN

Avocado

Egg yolks

Animal fat

Fish oil

Margarine (without trans fat)

Butter

Flax oil

Vegetable oil

Coconut oil

Mixed nuts

 

Cream

Olive oil

 

Fried foods

Olives

 

Ice cream

Soybean oil

 

Lard/shortening

Sunflower oil

 

Shortening

Walnut oil

 

Sour cream

 

 

Whole-fat dairy products


 

Eating Your Colors:  Fruits and Vegetables by Color

Eat a variety of fruits and vegetables from every column daily

GREEN

YELLOW/ORANGE

BLUE/PRUPLE

WHITE

RED

Artichoke

Acorn squash

Beets

Bananas

Apples

Arugula

Apricots

Blackberries

Cauliflower

Pomegranates

Asparagus

Butternut squash

Black grapes

Garlic

Radishes

Bean sprouts

Cantaloupe

Blueberries

Mushrooms

Raspberries

Bok Choy

Carrots

Cabbage

Onions

Red onions

Broccoli

Corn

Eggplant

Parsnips

Red peppers

Brussels sprouts

Grapefruit

elderberries

Potatoes

Strawberries

Cabbage

Lemons

Figs

Shallots

Tomato juice

Celery

Mangoes

Plums

Turnips

Tomatoes

Collard greens

Nectarines

 

Wax beans

Watermelon

Cucumbers

Oranges

 

 

 

Green beans

Papayas

 

 

 

Green grapes

Peaches

 

 

 

Green peas

Pineapples

 

 

 

Green peppers

Pumpkins

 

 

 

Kale

Sweet potatoes

 

 

 

Kiwifruit

Yellow squash

 

 

 

Lima beans

 

 

 

 

Mustard greens

 

 

 

 

Okra

 

 

 

 

Peas

 

 

 

 

Romaine lettuce

 

 

 

 

Spinach

 

 

 

 

Turnip greens

 

 

 

 

Watercress

 

 

 

 

Zucchini