If counting calories confuses you, here's a balanced sample menu. Moderately active individuals should not consume much less than 2,000 calories per day to maintain weight and ensure proper intake of vitamins and minerals. Calorie intake varies with gender, age and fitness goals.

Breakfast: 1 whole wheat bagel 1 tablespoon of cream cheese 3/4 cup mandarin oranges, drained 1 cup of non-fat yogurt

Lunch: 2 slices rye bread 2 ounces of sliced ham Sliced tomatoes, lettuce and green peppers 2 tablespoons of reduced-fat mayonnaise 1/2 cup noodles in broth 1 apple 8 ounces of skim milk

Snack: 8 animal crackers 1/2 banana

Dinner: 1/3 cup brown rice 1 small dinner roll 4 ounces of baked chicken 1/2 cup cooked carrots 1/2 cup cooked broccoli 1 small pear

Evening Snack: 3 cups of air-popped popcorn 8 ounces of skim milk

Those exercising 60-90 minutes per day should be getting between 2,000 and 2,500 calories, depending on age, gender and fitness goals. Individuals looking to add muscle mass may need more than 2,500 calories. This is a sample menu for 2,500 calories.

Breakfast: 1/2 cup bran flake cereal 2 slices whole-wheat toast 2 tablespoons margarine 1/2 banana 8 ounces of skim milk

Lunch: 4 slices of rye bread 3 ounces of sliced turkey 8 carrot sticks, 3 radishes 2 tablespoons of reduced-fat mayonnaise 1 apple 2 tablespoons of raisins 8 ounces of skim milk

Snack: 8 whole wheat crackers 1 ounce of mozzarella string cheese 1 small peach

Dinner: 1 small dinner roll 1 cup corn 4 ounces of flank steak, boiled or grilled 1/2 cup green beans 1 tablespoon of silvered almonds 1 teaspoon margarine for corn 1 cup of cantaloupe

Snack: 1 1/2 cups rice cereal 8 ounces of sugar free hot coca

Here are more helpful hints for healthful eating: 1. Follow the Food Guide Pyramid. Check out www.mypyramid.gov for ideas on how to get all five of the food groups into your day. The Web site even calculates the amount of calories you need for your age, gender and activity level. 2. Be more aware of portion sizes of individual food items, along with the amount of food you consume during one meal. Even calories in low-fat foods can cause you to consume more calories than you need. 3. Fill up on fiber-friendly fruits, vegetables and whole grains. Because they are high in fiber, they're normally lower in calories.

Melissa Haug is a senior in public health nutrition and dietetics and a nutrition consultant and an American Council on Exercise certified personal trainer at Peters Recreation Complex. Please send comments to sports@spub.ksu.edu.