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For you height, weight and age, your intake should be about 2200 calories a day and at least 30-60 minutes of exercise a day- This should include 7 oz. of whole grains ( brown rice, bread, pasta, cereal), 3 cups of veggies, 2 cups of fruits, 3 cups milk, and 6 oz of meat and beans. Try and consume 3.5 oz of whole grain a day, every week include 3 cups of dark green leafy veggies, 2 cups orange veggies, 3 cups dry beans and peas, 6 cups starch veggies, and a total of 7 cups of other veggies, No more then 6 tsp oil a day, and limit extra fat and sugar to 290 calories a day. This will keep you on track, healthy and fulfill all you daily requirements!
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