Calories

I'm not one for counting calories. If you are eating the right kinds of food (mostly raw fruits and vegetables, with a few beans and grains) you should be able to eat as much as your body wants of that wonderful food. But if you are obsessed with counting, here is the Optimum Diet as put forth by Andrew Weil, M.D. in his book Eating Well For Optimum Health:

 2,000-3,000 calories a day depending on gender, body size and activity level.

Carbohydrates:
Women 225-270 g, Men 288-345 g
- whole grains, beans, vegetables, nontropical fruits

Fat:
67 g
- oily fish, eggs, walnuts, hemp seeds, flax seeds

Protein:
50-100 g
- vegetable protein, beans

Vitamins and Minerals:
- a diet high in fresh foods (lots of fruits and vegetables) will provide most micronutrients your body needs but supplement with:
- 100 mg Vitamin C twice a day
- 400-800 IU Vitamin E (d-alpha-tocopherol)
- 200 mcg Selenium (yeast-bound form)
- 25,000 IU mixed carotenoids
- 400 mcg folic acid in a B-complex vitamin

Fiber:
- 400 g
- fruits (especially berries), vegetables (especially beans)

Protective Phytochemicals:
- eat a variety of fruits, vegetables, and mushrooms
- drink green tea

Water:
- 8 glasses of distilled water