Guys: What You Need to Eat

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A 20-year-old male who exercises less than 30 minutes most days should eat: Category One: 9 oz. grains, 3.5 cups vegetables, 2 cups fruits, 3 cups milk, 6.5 oz. meats and beans, with 8 teaspoons of oil, extra fat and sugars limited to 410 calories, for 2,600 calories daily. Category Two: More active? You may eat 10 oz. grains, 3.5 cups vegetables, 2.5 cups fruits, 3 cups milk, 7 oz. meat and beans, 8 teaspoons of oil and extra fat/sugars to 425 calories, for a daily 2,800-3,000 calories. I Come under Category one,and more probably i will be taking less calories than that i have specified here..and the reason may be that it does not demand more for me, due to the nature of work with which i am involved..