Nutrition Facts & Quick Meal Planner
Chew on This!help
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Bonus Bites
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Always-Ready Resources Free Fit printables to reference on the go
Nutritional & Fitness information for the WebMD Food & Fitness Planner is Powered by: ESHA Nutrient Database
- proudly supports
- America's move to raise a healthier generation of kids.
Choose a logo
Choose a background
Choose an avatar
Find a Food or Drink
Quick Search Lists
Use the lists below to find a food or drink. Then add it to your meal plan.
Popular Everyday Foods
Popular Restaurant Chains
To make your search easier:
- 1. Be more specific
- Instead of "milk," try "low-fat milk"
- Instead of "cheese," try "American cheese"
- 2. Search restaurant or brand names
- "Burger King," "McDonald's," "Wendy's"
- 3. Use a different word with a similar meaning
- "light," "low-fat"
Is Your Drink Toxic?:
The Truth About Energy Drinks
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Click on a food
to see its
nutritional information
Close the Fit Portion Size Helper to View Nutrition Labels
Chew on This Foods were selected by WebMD's director of nutrition, Kathleen Zelman, MPH, RD, LD, in an effort to surface healthier food choices. To be selected, they had to meet the following criteria or have redeeming nutritional qualities:
- Calories
- 450 calories or less for main dishes
- 350 calories or less side dishes, breads, sweets, and more
- Total Fat
- 20 grams or less for main dishes
- 10 grams or less for all others
- Sodium
- 480 mg or less for main dishes
- 360 mg or less for all others
- Sugars
- 20 grams or less, except when sugars include other natural sugars like those in dairy
How Many Calories Do I Need?
Your daily calorie needs are based on your age, height, weight, gender, and how physical active you are. Guys tend to need more calories than girls and athletes require the most calories. Here are estimates from the USDA.
Calorie Needs
| Age | Exercise* | ||
|---|---|---|---|
| Less than 30 minutes |
30 to 60 minutes |
More than 60 minutes |
|
| 13 | 1600 Calories | 2000 | 2200 |
| 14-17 | 1800 | 2000 | 2400 |
| 18 | 1600 | 2000 | 2400 |
| Age | Exercise* | ||
|---|---|---|---|
| Less than 30 minutes |
30 to 60 minutes |
More than 60 minutes |
|
| 13 | 2000 Calories | 2200 | 2600 |
| 14 | 2000 | 2400 | 2800 |
| 15 | 2200 | 2600 | 3000 |
| 16-18 | 2400 | 2800 | 3200 |
(*moving so you get your heart-pumping, breathe harder)