How do I get all the calories per day that I need to eat and still eat healthy?

[Andrea B]

I'm a 23 year old female/120 lbs. that works out atleast 5 days a week. I'm already small and don't really want to lose weight, but just want to tone up or maybe even gain some weight. I'm supposed to be taking in around 1900 calories a day. That's a HUGE number considering that the Subway sub I eat for lunch every day is only 300 calories.

How am I supposed to take in 1900 calories a day without having to compromise a healthy diet?
So as not to confuse anyone, I don't want to lose weight. In fact, I'd love to gain weight. I eat at least three meals a day and snacks in between sometimes, but my metabolism is way too fast. I don't like being too thin because I think it's gross. I just want to be healthy...and maybe a little bigger.. :)

[stargirl]

Yum, subway. Anyway, Some healthy snacks during the day and a solid dinner of major foods groups along with a nutritious breakfast should add up to about as many calories you need for a proper diet. For toning up you could do some muscle enhancing exercises. Like weights or sit-ups.

[cdabexx]

A woman can eat 30-40 fat grams a day in a healthy diet--as long as you are having fruits and veggies, you can also eat some carbs and starches. At your age you wont have to worry about getting fat as long as you stay weight concious and keep working out. People start gaining weight around 40 years old. People actually need some fat in their diet. My sister weighs 95 pounds and looks horrible. She was better off when she weighed 115 lbs.

[Helen B]

120lbs (60kilos)

You haven't stated how tall you are, but I am thinking you are obsessed with dieting. If you already workout, and eat a healthy varied diet you are okay. 120lbs is not big so Don't Worry Be Happy.