Everyone has a calorie budget, whether you're trying to maintain your weight or lose a few pounds. I've found that people ignore this simple fact. Your calorie budget allows you to build a healthy diet, and it helps prevent frustration about weight control.
The 2010 Dietary Guidelines for Americans provide suggested daily calorie intakes based on gender, age, and physical activity level (Link Below the Post). When you know your calorie budget, then you can plan on how many servings of fruits, vegetables, whole grains, low-fat dairy, and other protein sources to include every day.
http://www.cnpp.usda.gov/dietaryguidelines.htm
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