According to federal guidelines, a 2,000 calorie per day diet plan will meet the caloric needs of the average person. Calories are the body's source of energy, and are obtained through food and expended through physical activity and normal body processes. The best source of calories can be found in nutrient-dense foods, because they support overall health and help prevent disease.
Dietary Recommendations
A healthy diet should include 50 to 60 percent of calories from carbohydrates, 10 to 20 percent from proteins and 20 to 30 percent from fats. This translates into 300 g of carbohydrates, 50 g of protein and 65 g of fat a day. A 2,000 calorie diet can also be interpreted using MyPramid guidelines, which recommend 6 oz. of grain, 2 ½ cups of vegetables, 2 cups of fruit, 3 cups of milk and 5 ½ oz. of meat or beans a day for the average person.
Nutrient Density
Nutrient-dense foods provide the most nutrients per calorie. Examples include fruits, vegetables, whole grains, low-fat dairy products and lean proteins. The United States Department of Agriculture (USDA) encourages adults to eat nutrient-dense foods because they contain vitamins, minerals and nutrients that prevent diseases and support healthy weight. Individuals following a 2,000 calorie diet plan who do not eat diets rich in nutrient-dense foods are at risk of nutrient deficiencies and chronic diseases like obesity, heart disease, diabetes and certain cancers. Foods that are not considered nutrient-dense include foods that are high in fat and added sugar, like fast foods and highly processed foods.
Calorie Balance
A balanced 2,000 calorie diet plan supports weight maintenance. This means that the amount of calories consumed equals the amount of calories that are expended. A positive calorie balance occurs when too many calories are consumed or too few calories are expended, and this can lead to weight gain and obesity. According to the USDA, obesity increases the risk of heart disease, diabetes, high blood pressure, certain cancers, immobility, osteoporosis, arthritis and sleep apnea. Individuals trying to lose weight need to create a negative calorie balance by reducing their calorie intake or increasing their calorie expenditure through exercise.
Menu
All foods can fit into a 2,000 calorie diet plan. A 2,000 calorie sample menu from the American Heart Association consists of a vegetarian omelet, half an English muffin and vegetable juice for breakfast; a salad with roast beef, baked potato chips, blueberries and fat-free milk for lunch; chicken with asparagus, squash, couscous and a roll for dinner; and yogurt and fresh fruit as snacks throughout the day.
Nutrition Facts Label
The percent of daily values on the right side of nutrition facts labels are based on a 2,000 calorie diet plan. Percent daily values can help determine whether a product is high or low in a specific nutrient. A percent daily value that is 5 percent or less is considered low, and one that is 20 percent or above is considered high, according to the Food and Drug Administration. Nutrients on a nutrient facts label that benefit health and should be high include fiber, vitamin A, vitamin C, calcium and iron. Nutrients that should be low and limited include fat, saturated fat, trans fat, cholesterol and sodium.
Considerations
A 2,000 calorie per day diet plan will not be appropriate for everyone. A person's daily requirements should be based on age, gender, height and weight, activity level and existing medical conditions. Individuals can work with a physician or registered dietitian to determine their daily calorie needs.
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