What you should be eating everyday.

Most people don't know what you should be eating. here is a list that should help people out. this is a well balanced diet. This mixed with exercise will help you lose/maintain weight. This is from Cooking Light Magazine via Kathy Kitchens Downie, RD and Mary Simpson Creel, MS, RD

Women Ages 25-50
Calories 2,000
Protein 50g
Fat 65g or less
Saturated Fat 20g or less
Carbohydrates 304g or less
Fiber 25g to 35g
Cholesterol 300mg or less
Iron 18mg
Sodium 2,300mg or less
Calcium 1,000mg

Women Ages 50 and up
Calories 2,000 or less
Protein 50g
Fat 65g or less
Saturated Fat 20g or less
Carbohydrates 304g or less
Fiber 25g to 35g
Cholesterol 300mg or less
Iron 18mg
Sodium 1,500mg or less
Calcium 1,200mg

Men ages over 24
Calories 2,700 or less
Protein 63g
Fat 88g or less
Saturated Fat 27g or less
Carbohydrates 410g or less
Fiber 25g to 35g
Cholesterol 300mg or less
Iron 18mg
Sodium 2,300mg or less
Calcium 1,000mg