Light Activity: (Walking at 2.5 to 3 mpg, housecleaning, child care, golf, working in a restaurant) Multiply by 34

Moderate Activity: (Walking at 3.5 to 4 mph, gardening, cycling, skiing, tennis, dancing) Multiply by 37

Heavy Activity: (Walking uphill with a backpack, climbing, basketball, football, and soccer) Multiply by 44

Exceptional Activity: (Professional athletic training, world-class events) Multiply by 51

Once you have the number of calories you need, your next goal is to pick foods that provide the biggest energy payoff. Fat contains more calories per gram (nine) than carbohydrates, but won't get your energy levels up and running as much as a whole-wheat bagel will. Carbohydrates are your body's preferred energy source. Protein can provide energy as well, but your body relies on it primarily for cellular repair and growth. More than one-half of your caloric intakes should come from carbohydrates, with the remainder split almost equally between fat (25%) and protein (20%).

Following is an extensive list of different types of healthy foods and their caloric amounts per serving. Try to make as many selections from the list as possible, to meet your calorie requirements.

Ultimate Energy Foods: Carbohydrates

One serving from breads, cereals, legumes, whole grains, rice, crackers and snack foods or starchy vegetables contains about 80 calories. Choose from:

Breads

Bagel, mini, whole-grain (1/2 bagel = 1-ounce)

Bread, whole-grain (1 slice = 1-ounce)

Muffin, high-fiber (1/2 small)

Pita, whole-grain, 6-inch (1/2 pita = 1 ounce)

Tortilla, whole-grain, 6-inch (1)

Cereals

Cooked cereal, 1/2-cup

Dry cereal, non-sweetened, 1/2-cup

Granola - 1/4-cup

Legumes (1/3-cup for all)

Beans, black

Beans, kidney

Beans, lima

Beans, pinto

Beans, white

Lentils

Peas, black-eyed

Peas, split

Whole Grains (1/2-cup)

Bulgur, cooked

Pasta, whole-wheat, cooked

Rice (1/3-cup cooked)

Brown rice

White rice

Crackers and Snack Foods

Crackers (6)

Melba Toast (5)

Popcorn, air-popped (3-cups)

Pretzels (3/4-ounce)

Rye crisp or Wasa-type crackers (2 to 4)

Tortilla chips (8)

Starchy Vegetables (1/2-cup unless stated otherwise)

Corn

Peas, green

Potato, baked (3 ounces)

Potato, sweet, mashed (1/3-cup)

Potatoes, mashed

Squash, winter (1-cup)

Fruit

Fruit contains about 60 calories per serving (a small medium-sized piece of fresh fruit, such as an apple or peach; 4-ounces of 100-percent fruit juice; or the amount indicated below:

Apple (1)

Applesauce (1/2-cup)

Apricot halves, dried (7)

Apricots, fresh (4)

Banana (1/2 large)

Blueberries or blackberries (3/4-cup)

Cantaloupe (1/3 of melon or 1-cup cubes)

Cherries (12)

Grapefruit (1/2)

Grapes (15)

Honeydew melon (1/8 of melon or 1-cup cubes)

Kiwi (1)

Mango (1/2)

Orange (1 medium)

Papaya (1-cup)

Pineapple (3/4-cup)

Plums (2)

Prunes or dried plums (3)

Raisins (2-tablespoons)

Raspberries (1-cup)

Sorbet (1/4-cup)

Strawberries (1-1/4-cup)

Tangerines (2)

Watermelon cubes (1-1/4-cup)

Non-Starchy Vegetables

A serving from this group (1-cup raw or 1/2-cup cooked or juiced) contains about 25 calories.

Artichoke (1/2 medium)

Asparagus

Beets

Broccoli

Brussels sprouts

Carrots

Cauliflower

Eggplant

Okra

Peas, snow

Peas, sugar snap

Peppers

Salsa

Sprouts

Tomato sauce (1/2-cup)

Tomatoes

Turnips

Proteins

As with any healthy diet, choose low-fat dairy products and lean meats as often as possible. Choose from:

Low Fat Dairy Products

A serving contains between 75 and 120 calories.

Buttermilk (1-cup)

Cheese, regular or reduced-fat (1-ounce)

Milk, low fat or skim (1-cup)

Mozzarella, part-skim (1-ounce)

Parmesan, grated (2-tablespoons)

Ricotta, part-skim (1-ounce)

Yogurt, low-fat or non-fat (1-cup)

Meat, Poultry and Fish

A serving of lean protein contains 55 to 75 calories.

Beef, round, sirloin, flank, and tenderloin (1-ounce)

Chicken (skinless), turkey, Cornish hen or game such as venison, or skinless duck (1-ounce)

Cold cuts, reduced fat (1-ounce)

Egg (1)

Egg whites (3)

Fish, fresh (1-ounce)

Lamb chops, leg or roast, trimmed (1-ounce)

Pork tenderloin, loin, fresh ham, cured or boiled ham, Canadian bacon (1-ounce)

Shellfish such as shrimp, crab, lobster, scallops or clams (2-ounces)

Tofu (4-ounces)

Tuna or salmon, canned in water or oil (1/4-cup)

Veal chops or roasts, trimmed (1-ounce)

Fats

A serving of fat contains about 45 calories.

Avocado (1/8)

Butter or margarine (1-teaspoon)

Cream cheese (1-tablespoon)

Mayonnaise (1-teaspoon)

Mayonnaise, low-fat (1-tablespoon)

Nuts, chopped (1-tablespoon)

Peanut butter or other nut butter (1-teaspoon)

Salad dressing, bottled or oil/vinegar (1-tablespoon)

Vegetable oil (1-teaspoon)