Calculating your Nutritional intake
Most of us do not give a second thought into what we are eating and how that impacts our live. There are more than twenty essential nutrients required for proper functioning of the human body. There is mounting evidence on the importance of micronutrients which is vital to have good immunity, aid cognitive development in children and help retain high energy levels throughout the day.
Eating more proteins has been proven to reduce appetite as well as reduce the number of calories the person can potentially consume. It will increase metabolism rate as it takes more energy to break down protein. They are also known to cut cravings. Hence, it is good to have a protein rich diet.
It is best to reduce intake of sugars and refined carbs as they keep a person away from fiber-rich carbohydrates which are good for the body.
An average man needs to consume 2500 calories per day to maintain his weight, and the average woman needs 2000 calories per day. This is further dependent on factors like activity, age, height, metabolism levels etc. when someone consumes more calories than what they actually require, they gain weight. Contrary to popular belief, eating right and leading a healthy lifestyle will help maintain an appropriate weight and ensure good health.
To calculate how much calories intake our body requires per day, simply multiply your current weight in kilograms by 29 to see how many calories you need to eat daily to lose weight, or multiply the current weight by 40 to see how many calories you need to consume per day to gain muscles.
30 Simple Recipes for a Healthy Life
Chicken Recipes
Homemade Frozen Chicken Fingers with Red Pepper-Basil Dipping Sauce 
Time: 40 mins
Servings: 6
Calories per serving: 264 

Ingredients:

For Chicken Fingers: 

Chicken Tenders- 2 pounds
Egg Whites- of 2 large eggs
Corn flakes – 2 cups
Whole wheat Melba toast – 2 ounces
Parmesan, finely grated – 1/3 cup
Parsley, finely chopped- 1 tbsp
Sweet Paprika- ½ tsp
Salt to taste

For Red Pepper –Basil Dipping Sauce:

2% Greek Yogurt- ½ cup
Fresh Basil, chopped- 2 tbsps
Roasted Red Pepper, chopped- 2 tbsps
White Wine Vinegar- ½ tsp
Garlic clove, grated- 1
Salt to taste