Eating fundamentals.....

Depending on your sex and your age.....there is a set recommended diet....

Women
(ages 25-50)

calories - 2,000
protein - 50g
fat - 65g or less
saturated fat - 20g or less
carb - 304 g
fiber - 25-35 g
cholesterol - 300 mg or less
iron - 18 mg
sodium - 2,300 mg or less
calcium - 1,000 mg

Women
(over 50)

calories - 2,000 or less
protein - 50g or less
fat - 65g or less or less
saturated fat - 20g or less
carb - 304 g
fiber - 25-35 g
cholesterol - 300 mg or less
iron - 8 mg
sodium - 1,500 mg or less
calcium - 1,200 mg

Men
(over 24)

calories - 2,700
protein - 63g
fat - 88g or less
saturated fat - 27g or less
carb - 410 g
fiber - 25-35 g
cholesterol - 300 mg or less
iron - 8 mg
sodium - 2,300 mg or less
calcium - 1,000 mg

Remember one size doesn't fit all, so take your lifestyle, age, and circumstances into consideration when determining your nutrition needs....

So if you are trying to lose weight......cut out 200 calories a day to lose about 1 pound a week...and 500 calories a day to lose about 2 pounds a week.....

It is a fact....the best way to lose weight is to

CUT CALORIES and

INCREASE Moderate to Intense Workouts....

information courtesy of COOKING LIGHT - March 2009