How many calories I need for the day?

Precise calculations can be made by consulting a dietitian ,food nutritionist who can calculate nutritional needs based on eating habits, level of exercising, age, gender..

 Daily intakes:

1,600 calories—Children under 10, women, and some older adults

2,200 calories— Teenage girls, active women, and adult men

2,800 calories— Teenage boys and active men

Total fat …………Under 30 % of daily calories

Saturated fat ……Under 10 % of daily calories

Cholesterol ………Under than 300 milligrams per day

Fiber ……………….. Between 25–30 grams per day

Protein ……………10–35 % of daily calories

Carbohydrates….50% of daily calories

Sodium ……………No more than 2,400 milligrams per day

Calories  are not ingredients or nutrients but are units of energy .Calories increase or decrease with the level of activities, and age.

Eat a variety of food. Complete nutritional values can only be find in different groups of foods

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