Other seafood sources for high iron and B12 include oysters, trout, salmon and haddock. For people over 50 who must limit saturated fat and cholesterol, seafood sources make superior choices to meats for building up your blood.
More specifically, sedentary men ages 19 to 30 need 2,400 to 2,600 calories; 31- to 50-year-old men require 2,200 to 2,400 calories; and sedentary men over the age of 50 need 2,000 to 2,200 calories each day to maintain a healthy body weight.
A person who consumes about 2,000 calories daily should plan to eat 2 cups of fruit a day. This might include one large banana, one-half cup of strawberries and a half-cup of orange juice. To help you get enough fiber, most of your daily fruit intake should be in the form of whole fruits rather than fruit juices. person who consumes 2,000 calories daily should eat about 5Â½ ounces of protein each day. You can get protein from seafood, lean meat and poultry, as well as eggs, beans and peas, tofu, nuts, and seeds.