The 2,000-calorie diet is the standard diet the United States Food and Drug Administration (FDA) uses on the nutrition facts label. A 2,000-calorie diet is an appropriate one for active women with a healthy body weight and for men who want to lose weight. The diet should be balanced: including a variety of food from all of the food groups.
Grains
Six servings of grains are recommended on a 2,000-calorie diet. Half the the grain choices should be whole grains, according to the United Stated Department of Agriculture (USDA) MyPyramid website. People who eat more whole grains are at a reduced risk for developing coronary heart disease. Whole grains include brown rice, whole oats, whole wheat, bulgur, wild rice and cornbread. A grain serving is equal to 1 slice of bread, 1 cup of unsweetened cold cereal, or 1/2 cup of cooked rice or pasta.
Vegetables
People on a 2,000-calorie standard diet need 2 1/2 cups of vegetables a day. The MyPyramid website suggests eating 3 cups of dark green vegetables and 2 cups of orange vegetables a week. Seasonal produce is recommended for peak flavor and affordability. Frozen vegetables are another good choice and can be prepared easily in the microwave. Vegetable-based dishes, such as stir-ries and primaveras, are also recommended.
Fruits
Two cups of fruits are recommended on the 2,000-calorie standard diet. Whole or diced fruits are better choices than juice because of the fiber they provide. MyPyramid recommends choosing fruits high in potassium for good health, such as bananas, oranges, cantaloupe, dried peaches and apricots.
Milk
Milk is a good source of protein and calcium, and while on a 2,000-calorie diet, people need 3 cups of milk a day. A serving of cheese, 1 1/2 oz. of natural cheese or 2 oz. of processed cheese is equivalent to a 1-cup serving. Low-fat and fat-free choices are recommended to limit intake of saturated fat. Milk can be added to oatmeal and other hot cereals or used to make cream soups. People can have yogurt as a snack or part of a breakfast or lunch meal.
Meat and Beans
People on a 2,000-calorie diet need 5.5 oz of meat or beans, according to the MyPyramid website. Lean meats, such as top round, pork loin, chicken breast and 93-percent lean ground beef, are the recommended choices. Meats should be grilled, broiled, baked, poached or roasted instead of fried to limit excess fat and calories. MyPyramid also recommends that those on a 2,000-calorie diet eat more fish, beans and nuts as alternative protein sources.
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