Calories do not half to be your enemy. If you choose food low in sugars and fat from the proper food groups, your calorie intake will be in the correct range. A rule of thumb for daily calorie intake is:

• 1,600 calories for many sedentary women and older adults.
• 2,200 calories for most children, teenage girls, active women, and many sedentary men. (Women who are pregnant or breastfeeding may need more than this.)
• 2,800 calories for teenage boys, many active men and some very active woman.

Remember these are guidelines and need to be adjusted to fit your particular lifestyle.

Weight Gain or Loss

The best and simplest way to lose weight is to increase your physical activity and reduce the fat and sugars in your diet. You will still need to eat all the foods in the Food Guide Pyramid just take the lowest number of servings suggested. Also, choose the lowest fat option in each food group. If you reduce or eliminate some of the food groups you will lose valuable protein, vitamins, minerals and carbohydrates.

Strange but few healthy people have a problem gaining weight. To gain weight just increase the amounts of foods you eat from all the food groups.

So, if some says are you fat? Remember decrease your fat and sugars and stay on minimum portions of each food group serving and you will loose weight.

Or do you feel like our friend needing to solve his indigestion due to overeating, over drinking and just not paying attention to his nutrition?

Well all you need to do is follow these simple nutritional guidelines and you will be healthy.

For more information on these topics see the sites below:
US Government Food Pyramid Site
Nutrition Analysis

© 2001, Ciree Loftus

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