Most healthcare experts recommend approximately 2000 cal every day for women. While that might sound like a lot, it’s actually very easy to go over this allotment if you aren’t paying attention. Here are a few tips from Marla Ahlgrimm to help you stay on track.
Choose high-fiber, starchy carbohydrates.
Fiber and carbohydrates work together to keep your body working at optimal. Marla Ahlgrimm says to choose high-fiber foods, such as skinned potatoes or whole-wheat pasta to fill you up and keep you satisfied longer. Be cautious of added butter, sauces, and oils as these add little to no nutritional value but increase calorie count significantly.
Increase your fruit and vegetable intake.
Fruits and vegetables are typically lower in calories but high in nutrients. It is almost impossible to overeat anything in its whole, natural state, such as tomatoes, green beans, or cherries. Marla Ahlgrimm understands, however, that fresh food can be difficult to get in some parts of the country, and suggests using canned or frozen varieties instead if you do not have access to fresh produce.
Eat fish at least twice each week.
Fish is an excellent source of vitamins, proteins, and many minerals. Further, foods like salmon and trout contain heart-healthy omega-3 fatty acids. Marla Ahlgrimm says that one of your two fish-based meals each week should be fatty fish while the other can be tuna, cod, or haddock.
Reduce your salt and sugar intake. 
Get active.
Healthy eating is only half the battle. You also need to be active at least 30 minutes each day to help you avoid heart disease, diabetes, and other health problems.
