A standard 2,000-calorie diet is a diet that meets the nutritional needs of the average adult and most teenagers, according to federal guidelines. A healthy diet includes a variety of foods in moderation and is balanced with physical activity to support overall health and a normal weight. Nutrition labels use 2,000 calories as the standard for daily caloric intake.
MyPyramid
MyPyramid is the U.S. Department of Agriculture’s food guide. According to MyPyramid, a standard 2,000-calorie diet contains about 6 oz. of grains, 2 1/2 cups of vegetables, 2 cups of fruit, 3 cups of milk, 5 1/2 oz. of meat or beans and 6 tsp. of oil a day.
Macronutrients
Macronutrients provide calories to energize the body and are categorized as carbohydrates, proteins or fat. In the USDA's standard 2,000-calorie diet, 50 to 60 percent of calories come from carbohydrates, 10 to 20 percent from protein and 25 to 30 percent from fat.
Vitamins and Minerals
Vitamins and minerals support proper growth and development and normal body processes. A standard 2,000-calorie diet that includes a variety of foods in an assortment of colors can provide all the vitamins and minerals a person needs on a daily basis. The USDA says foods rich in vitamins and minerals include fruits, vegetables, whole grains, beans and legumes, low-fat dairy products and lean proteins. Fruits, vegetables and whole grains also contain fiber, antioxidants and phytochemicals that protect the body from harmful substances that cause cancer, heart disease and illness. Individuals with a poor diet or certain medical conditions may require vitamin and mineral supplements.
Guidelines
A standard 2,000-calorie diet should limit saturated and trans-fats such as butter, lard, shortening, margarine, coconut and palm oil, cream, fat from meat and chicken skin. According to the USDA, the healthiest fats are unsaturated fats from olive and vegetable oils, avocados, nuts and fish. A healthy diet is also limited in sodium, cholesterol and added sugars, which contribute to heart disease, high blood pressure, diabetes and cancer.
Individuals following a 2,000-calorie diet should not regularly exceed 2,000 calories. The USDA says excess calorie consumption contributes to obesity, a serious health risk that can lead to multiple chronic diseases. The best way to keep weight under control is to exercise portion control, eat a balanced diet that adheres to federal guidelines and get regular physical activity.
Nutrition Facts Labels
Consumers can use nutrition labels to determine a food’s nutrient content and how it fits into a standard 2,000-calorie diet. According to the Food and Drug Administration, the “percent daily values,” listed as "%DV" on labels, are based on 2,000 calories a day. For instance, if the percent daily value for fat is 18, that means one serving provides 18 percent of the daily recommended amount of fat for a 2,000-calorie diet. Healthier foods tend to have high percent daily values for fiber, vitamin A, vitamin C, iron and calcium and low percent daily values for total fat, saturated fat, trans-fat, cholesterol, sodium and sugar.
Considerations
A standard 2,000-calorie diet is not appropriate for everyone, because daily calorie requirements are based on age, gender, height, weight, physical activity level and pre-existing medical conditions. Males generally require more calories than females, and active individuals require more calories than those who are sedentary.
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