Proper nutrition is needed by every individual in order to perform daily tasks and live life to the fullest. Pretty sure, almost everyone already know that there is a daily caloric requirement needed per day for every person and this differs based on age, sex and rate of physical activity. But do we really understand how we’re going to achieve it?

Below is a table of daily calorie requirement per age group, male or female, and based on physical activity.

Based on the table, you need more calories as you grow older and generally, males require more calories versus females because of more intense and vigorous daily activities.

Let’s take for example, a 30-year old female, working, with sedentary lifestyle; she needs about 2000 calories per day. How will she successfully achieve this? Here are the four food groups she needs to incorporate in her diet.

Fruits and Vegetables – These are good sources of vitamins and minerals needed by the body to strengthen the immune system against sickness and other diseases. There are the common greens like lettuce, cabbage, broccoli which provide fiber. The orange ones; carrots, squash, pumpkins provide Vitamin A for good eyesight. Yellow ones from banana, mango, pineapple, provide Vitamin C and others like apples, oranges, grapes, cherries are good sources of antioxidants which gives you a healthy skin.

Rice and other cereals – These are the ones that give you energy, maybe rice, bread, cereals, oats, potatoes, sweet potatoes, corn, pasta etc. These are the ones that make you feel full and get you to thinking and functioning properly.

Protein foods – These are the ones that you need for your bones, skin, for repairing tissues, also good for digestion and body regulation. Most sources are fish, meat and poultry. If you are working out, you have to take more protein in order to build more muscles.

Water – Of course, water is very important even if it does not give you calories. Water is important for hydration, digestion and body temperature regulation. We need water just as much as we need food.

Some would say they already know this stuff but it can be confusing and frustrating at the same time especially if you hate counting calories. Why would you want to count calories when you can just eat everything you want, right?

Wellness Now LLC will make this easier. Part of our programs is the meal plans which we customize based on the individual’s needs and preferences. We have in-house Nutritionists that you can schedule an appointment with, ask questions and request for a meal plan. This could be a 7-day, 14-day, 21-day meal plan or even a month depending on how you want it. All the foods that will be incorporated in the meal plan will be based on your preferences. Like any doctor, the Nutritionist will also ask if you have allergy to specific foods so that it will be avoided. Our Nutritionists can also customize plans incorporating food restrictions if you have high blood pressure and high cholesterol or if you need a low/high fat and low/high protein diet.

If you want to know more information, you can inquire and chat with our in-house Nutritionists. Just go to our contacts page and send us your information.