Answer: A balanced diet gives your body the nutrients it needs to function correctly. To obtain the proper nutrition from your diet, you should consume the majority of your daily calories in fresh fruits, fresh vegetables, whole grains , legumes, nuts and lean proteins
The average person needs to eat about 2,000 calories every day to maintain their weight. However, a person’s specific daily calorie intake can vary depending on their age, gender, and physical activity level. Men generally need more calories than women, and people who exercise need more calories than people who don’t.
The next examples of daily calorie intake are based on United States Department of Agriculture (USDA)Trusted Source guidelines:
children ages 2 to 8 years: 1,000 to 1,400 calories
girls ages 9 to 13 years: 1,400 to 1,600 calories
boys ages 9 to 13 years: 1,600 to 2,000 calories
active women ages 14 to 30 years: 2,400 calories
sedentary women ages 14 to 30 years: 1,800 to 2,000 calories
active men ages 14 to 30 years: 2,800 to 3,200 calories
sedentary men ages 14 to 30 years: 2,000 to 2,600 calories
active men and women over 30 years: 2,000 to 3,000 calories
sedentary men and women over 30 years: 1,600 to 2,400 calories
The source of your daily calories is just as important as the number of calories you consume. You should limit your consumption of empty calories, meaning those that provide little or no nutritional value. The USDA defines empty calories as calories that come from sugars and solid fats, such as butter and shortening.