Brief Answer:
Holistic approach is to follow a diet chart

Detailed Answer:
Hi dear.Welcome and thanks for giving me to address your query.

I am glad that you have asked this question and I sincerely appreciate your health conciousness.According to me a diet which provides about 2,600-2,800 Kcal/day for an individual of your age group who is moderately active should be apt.

This can be split in to 3 major fractions namely breakfast(1200 Kcal), lunch (800-1000 Kcal) and dinner (600 Kcal).I would advise my patients to have good breakfast, moderate lunch and light dinner(before two hours you go to bed).

Choice of all the above meals depends on
a. the type of diet you may prefer(veg or non-veg)
b. the choice of food items you like
c. amount carbohydrate, fats and proteins that have

The portion or quantity of food thus depends on few of the above parameters which have to be optimally matched and customized.Thus I would always choose to meet calorific requirement which becomes vital to fix the amount/proportions of the food of your choice.Hence I would recommend you to meet a dietitian so that you may plan a healthy diet chart.

Hope this answers your query.

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