Reading the nutrition labels on packaged and processed food will tell you a great deal about the nutritional value of the food and whether it contains high levels of fat and sugar, both of which can contribute to weight gain. Maintaining a healthy weight and eating a balanced diet reduces your risks of developing many diseases, including some cancers. Eat healthy foods in moderation, and balance the amount of food you eat with daily activity.
A healthy adult requires an average of 2,000 to 2,500 calories per day. However, this number varies depending on your activity level, your age, and other factors. To find out more about your average daily requirements of calories and nutrients, consult a dietitian. In British Columbia you can find a dietitian at www.dialadietitian.org.