1,500 Calorie Food Plan

According to the American Dietetic Association and the American Heart Association, a 1,500 calorie food plan may be recommended for weight loss or weight maintenance. Use of the plan depends on whether you are male or female, your body type and your activity level. In order to ensure that the 1,500 calorie meal plan is a healthy one, it is important to eat a variety of foods from each of the food groups as demonstrated in the United States Department of Agriculture (USDA) food pyramid.

Grains

Grains contain approximately 80 calories per serving. They include breads, crackers, cereals, pasta, rice, potatoes and starchy vegetables such as peas and corn. The USDA recommends at least 5 servings of grains each day if you are following a 1,500 calorie food plan. At least 2 1/2 or more of these daily servings be from whole grains. Increasing whole grains will help you increase your fiber intake and will also make you feel more satisfied.

Vegetables

One and a half cups of vegetables daily fit well into a 1,500 calorie food plan. A serving of vegetables contains approximately 25 calories. In order to get the most nutrition out of this food group, the American Dietetic Association recommends that you vary your intake of vegetables. Aim for dark green, dark orange and yellow vegetables as often as possible. Spinach, kale, broccoli, carrots and peppers are good examples. Healthy nutrients such as iron, calcium and vitamins A, C and E can be found in this food group.

Fruits

Fruits contain about 60 calories per serving. When following a 1,500 calorie diet, the USDA suggests consuming 1 1/2 cups daily. Foods in this group include apples, pears, oranges, berries, bananas and melons. Eating a variety of fruits will help ensure good nutrition. Nutrients found in this food group include several B vitamins and vitamins A and C. The USDA recommends going lightly with fruit juices as they can provide many calories and contain hardly any fiber.

Milk and Dairy

At least 2 servings a day of milk or other dairy products are recommended for those following a 1,500 food plan, according to the USDA. Enjoy fat-free or low-fat milk, yogurts and cheeses. A single serving of dairy has approximately 100 calories. You will find this food group loaded with vitamins and nutrients including vitamins A, D, B-12, calcium, phosphorus, riboflavin and niacin.

Meat and Beans

Six ounces of lean meats and beans are recommended daily by the American Dietetic Association. A serving contains approximately 45 calories. Choose lean meats, poultry without skin, fish and beans to get the protein you need. Vary your routine from meal to meal. The American Heart Association recommends choosing more fish and poultry versus red meat. Try a vegetarian meal with beans at least once a week to make your meal plan more interesting.

Fats

Fats are welcome on a 1,500 calorie food plan in moderation. Four teaspoons daily, each containing 45 calories, are a healthy part of this meal plan. Be aware of the kind of fat you are consuming. Plant-based fats such as vegetable oils are high in mono-unsaturated and poly-unsaturated fats. The best choices of fats are olive, canola and safflower oils and nuts such as almonds, walnuts and pecans.