Calories

I am taking a nutrition class this semester of college so I will state some of my findings about calories. An inactive person of 20-35 years of age you should be consuming no more than 2000 calories a day. If you are older than the stated age lower and inactive your calories to 1800. Pregnant people and active people should consume 2300-2400. Unless you are working out to perform at Olympian level, do not consume more that what is stated.

You receive most of your calories from macronutrients (fats: 9 cal. per gram, proteins and complex carbs: 4 cal. per gram) This does not mean that you need to lower the amount you consume however. These are the substances that give us energy! The thing that needs to be contemplated is what are you eating to fill the calories needs that are stated above.
 To Eat
Eat whole grains (best way to tell if they are whole grains is to check the first ingredient on the nutrition label)
Lots of fruits and veggies raw or lightly steamed
Fishes
Potatoes, baked, mashed
To Avoid
White breads
Sugar drinks
candies
potatoe chips
quick fixed canned foods (too much sodium)