| How Many Calories Do You Need? |
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ACTIVITY LEVEL |
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| GENDER |
AGE (years) |
SEDENTARY |
MODERATELY
ACTIVE |
ACTIVE |
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| Female |
14-18 |
1,800 |
2,000 |
2,400 |
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19-30 |
2,000 |
2,000
- 2,200 |
2,400 |
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31-50 |
1,800 |
2,000 |
2,200 |
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| Male |
14-18 |
2,200 |
2,400
- 2,800 |
2,800 - 3,200 |
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19-30 |
2,400 |
2,600
- 2,800 |
3,000 |
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31-50 |
2,200 |
2,400
- 2,600 |
2,800 - 3,000 |
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| Carbohydrates |
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| Selected
Most Often |
Selected Moderately |
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Selected Least |
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| Barley |
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Corn bread |
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Brown rice syrup |
| Beans |
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Corn tortillas |
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Brown sugar |
| Brown rice |
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Couscous |
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Chicory syrup |
| Buckwheat |
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Crackers |
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Confectioners' syrup |
| Bulgar
(cracked wheat) |
Flour tortillas |
|
Corn syrup |
| Oatmeal |
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Grits |
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Dextrose |
| Quinoa |
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Macaroni |
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Evaporated cane juice |
| Wheat berries |
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Most ready to eat breakfast cereals |
Glucose |
| Whole grain bread |
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Noodles |
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High Fructose corn syrup |
| Whole
grain cornmeal |
Pitas |
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Honey |
| Whole rye |
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Pretzels |
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Maltodextrin |
| Whole
wheat crackers |
Spaghetti |
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Malt syrup |
| Whole wheat pasta |
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White bread |
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Molasses |
| Whole wheat tortillas |
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White rice |
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Raw sugar |
| Wild rice |
|
White sandwich buns &
rolls |
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