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.
They also looked at mall food, drinks and movie snacks. The average person needs about 2,000 to 2,500 calories a day, containing about 65 grams of fat. But Americans can take a big bite out of that allotment with seemingly simple snacks, or healthy-seeming meals that may be surprisingly high in calories and fat. Here is a sample of some of the items cited in the book: