A 1,600-calorie diet will adequately meet the needs of older, sedentary women. It should produce weight loss for women of any age who are active. The diet consists of low-calorie, nutrient-rich foods to satisfy hunger while meeting vitamin and mineral needs.
Vegetables
According to the Mayo Clinic, a person on a 1,600-calorie diet should eat five or more servings of vegetables a day. A serving of vegetable includes 1 cup of broccoli, 1 medium-sized carrot, 3/4 cup green beans and 2 cups leafy green vegetables. The Mayo Clinic emphasizes vegetables because they help people feel full on fewer calories.
Fruits
People who eat more fruits have a reduced risk of developing a chronic disease, reports the U.S. Department of Agriculture (USDA) MyPyramid website. On a 1,600-calorie diet, the Mayo Clinic recommends five or more servings of fruit per day. A fruit serving includes 1 small apple or pear, 1 cup of cubed melon, 3/4 cup of blueberries and 1/2 cup of unsweetened fruit juice. People who eat fruit with every meal and snack will have no problems meeting the five servings a day.
Carbohydrates
Carbohydrates include foods like bread, pasta, rice and cereal. MyPyramid recommends people eat at least three servings of whole grain carbohydrates per day. The Mayo Clinic recommends six servings of carbohydrates a day on a 1,600-calorie diet. A serving size includes 1/2 cup of pasta, 1/2 cup of dried cereal, 1/2 of a small whole-grain bagel, 1 slice of whole grain bread and 1/3 cup of brown rice.
Protein and Dairy
MyPyramid recommends lean proteins and low-fat or fat-free dairy foods to limit the intake of saturated fat. The Mayo Clinic suggests five servings of protein and dairy foods a day on a 1,600-calorie diet. One serving is equal to 1/2 cup of low-fat shredded cheese, 1 cup skim milk, 1 cup fat-free, low-calorie yogurt, 2 1/2 oz. of chicken, 3 oz. of fish or 1 1/2 oz. of beef.
Fats
Plant-based fats are healthy fats, and the recommended choice according to the Mayo Clinic. People on a 1,600-calorie diet can have three servings of fat a day. A serving of fat is equal to 1 1/2 tsp. of peanut butter, 3 tbsp. fat-free sour cream, 1 tsp. of canola oil, 1 tsp. of olive oil or 1 tsp. fat-free margarine.
Meal Pattern
The 1,600-calorie diet should consist of three meals and three snacks. A breakfast meal pattern may include one fruit, two carbohydrates, one protein/dairy and one fat. The meal pattern at lunch should consist of one fruit, two carbohydrates, two protein/dairy, two vegetables and one fat. A dinner meal pattern can have one fruit, two carbohydrates, two protein/dairy, two vegetables and one fat. Each snack should consist of either one fruit or one vegetable serving.
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