Let's start with Calories. The American Heart Association recommends that people balance the number of calories consumed with the number of calories used. They suggest using this formula to decide how many calories you need each day.

If you are a moderately active person: Multiply your current weight by 15 calories. For example, Janet currently weighs 150 pounds and is moderately active. To maintain her current weight, Janet would need 150 X 15 calories = 2,250 calories per day. So to lose weight, Janet may want to cut back to 2000 calories per day.

If you are a sedentary person: Multiply your current weight by 13 calories. Sedentary people burn fewer calories than more active people.

Remember, however, that everyone is different. If you are quite overweight or underweight, or have an illness or injury, it is important for you to speak to your doctor about your calorie needs.

What about fats, carbs, and protein? Read on to find out!