Eat Smart ... Choose Foods Wisely..!!!!

I'd like to provide you with guidance to choose foods wisely. To help prevent heart disease, stroke, and perhaps other diseases, you should eat mainly:

    Fruits and vegetables
    

   Grains (at least half of your grains should be whole grains, such as whole wheat, oatmeal, and brown rice)
    

    Fat-free or low-fat versions of milk, cheese, yogurt, and other milk products
   

    Fish, skinless poultry, lean red meats, dry beans, eggs, and nuts
    Polyunsaturated and monounsaturated fats

   If you choose to drink alcohol, do so in moderation

According to the National Health Service (NHS), UK, the average male adult needs approximately 2,500 calories per day to keep his weight constant, while the average adult female needs 2,000. US authorities recommend 2,700 calories per day for men and 2,200 for women. The below charts will give you an idea to find out how many calories you should really be eating each day.

Shown in percentages

I hope this helped you to determine the optimum calorie consumption to accomplish your goals!!!!