A healthy lifestyle is the key ingredient for a healthy weight, feeling energetic and good about yourself.  The amount of food you eat should be in proportion to the energy you use during the day. If you want to lose weight, you should cut back on calories or try to move more and raise your energy consumption. You get the best results by combining the two. Eat better & move more.


  • How many calories do you need each day?

These are just average numbers. According to your physical activity during the day these numbers can change. If you want to lose weight, you should eliminate 500 kcal. So a healthy, 45 year old woman, should eat 1500 kcal if she wants to lose weight. Learn here about the number of calories you can burn through physical activity.

Women Age 20 - 40 2200 kcal
Age 40 - 60 2000 kcal
Men Age 20 - 40 2700 kcal
Age 40 - 60 2500 kcal
Girls Age 15 2600 kcal
Boys Age 15 3000 kcal
  • The active food pyramid: the base for a healthy balanced nutrition and diet.

The "food pyramid" is a chart developed by nutritional specialists. It shows the importance of each food category and the proportions in which they should be consumed each day.The lower the family of foods in the pyramid, the more important it is to have these foods in your daily nutrition.


This pyramid is based on a standardized diet of 1800-2000 kcal/day.