Healthy Calorie intake breakdown:
-should be between 500 and 1500 per day
-40% of calories = mono-unsaturated fat (i.e. olives, olive oil, you get quite a bit of this in meats and most veggies etc
-10% of calories = poly-unsaturated fat (try to maintain as close to 50-50 balance of omega-3 vs. omega-6; buy canola oil and NOT vegetable oil)
-5% of calories = saturated fat, but avoid trans fat (some stearic acid, found in meats, is not unhealthy)
-20% of calories = proteins
-20% of calories = complex carbs, from veggies, whole grains et al. (i.e. limit simple sugar and amylopectin starch from white foods like white bread, rice, pasta, white crackers and potatoes)
-5% of calories = bad stuff (simple sugar, starch, trans fat, etc)
-Fiber: doesn't count as calories, but you should strive for at least 15 grams per day if possible