According to the data from the National Health and Nutrition Examination Survey (NHANES) collected between 2001 and 2004, approximately two-thirds of adults over the age of 20 are obese or overweight. Obesity and being overweight directly attribute to diabetes, coronary artery disease, high blood pressure, high cholesterol, stroke, gallbladder disease, sleep apnea and many forms of cancer. Adults should consume no more than 2000 calories per day unless their activities dictate it.
Milk and Dairy Products
Milk and dairy products can be a good source of vitamins and minerals and also contain calcium that attributes to bone strength. Good examples, with their portion size followed by their caloric content, include cottage cheese (49g/98 cal), one average egg (60g/150 cal), whole milk (250ml/70 cal), skimmed milk (250ml/38 cal), natural yogurt (1 small container/60 cal) and reduced fat yogurt (1 small container/45 cal).
Breads and Cereals
Baked goods and cereals are excellent sources of carbohydrates and provide the body with quick energy. Good sources include one 45g bagel (310 cal), one slice of white bread (40g/240 cal), boiled noodles (250g/70 cal), boiled potatoes (300g/70 cal) and boiled white rice (300g/140 cal).
Meat and Fish
Lean meat and fish can be excellent sources of protein with moderate calories. Recommended sources include roast beef (107g/280 cal), roast chicken (110g/200 cal), lunch meats (75g/400 cal), pork (110g/290 cal), fresh salmon (122g/180 cal) and fresh trout (167g/120 cal).
Fruits and Vegetables
Fresh fruits and vegetables are wonderful sources of vitamins and nutrients and are low in fat and cholesterol. They are also lower in calories than other food sources. Good examples include one 100g apple (44 cal), one banana (165g/65 cals), grapes (89g/62 cal), peas (142g/148 cal) and strawberries (33g/30 cal).
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