Low-calorie diets severely restrict food intake. You may not receive all essential vitamins and minerals. Poor diet raises risk of cardiovascular disease, type 2 diabetes, hypertension, osteoporosis and certain cancers, according to the United States Department of Agriculture. Consume a balance of food from the grain, dairy, vegetable, fruit and meat groups. Pennsylvania State University recommends consuming at least three meals a day with foods from each group.
Carbohydrates
This food group provides energy that fuels daily activities. Consume a variety of foods from this group. The United States Department of Agriculture recommends colorful vegetables, fruits, whole grains and low fat milk. Consume four servings of fruit, five servings of vegetables, three cups of milk and 7 oz. of grains on a 2,000 calorie diet. Vegetables like sweet potatoes, squash, carrots and pumpkin provide vitamins without many calories. Citrus fruits such as oranges, grapefruit and lemons provide vitamin C. Choose low-fat or skim milk to receive calcium, phosphorus and vitamin D without many calories. Whole grains provide fiber, which helps prolong hunger. Look for grain products that include whole wheat flour as the first ingredient. Choose whole-wheat bread, pasta and cereals.
Protein
This food group promotes growth, maintenance and repair of muscle tissues. The United States Department of Agriculture recommends 108g on a 2,000-calorie diet. Children and teens need more of this nutrient than adults. Meat, milk, vegetables, cheese and beans provide sources of this nutrient. Vegetables contain small amounts of the nutrient but provide a multitude of other vitamins. Lean meats such as fish, chicken and low-fat ground beef provide low-calorie choices. Choosing low-fat milk provides nutrients without added calories. Pinto beans provide high amounts of fiber, which digest more slowly in the body. Consuming few foods provides the recommended amount of this nutrient. Three ounces of poultry contains 25g, according to the United States Department of Agriculture.
Fat
This food group provides the most calories per grams. It helps absorb vitamins K, E, D and A. The United States Department of Agriculture recommends that 20 to 35 percent of calories come from this nutrient. Saturated, unsaturated and trans fats are variations of this group. High intake of saturated and trans products raise bad cholesterol levels. However, unsaturated products can raise healthy cholesterol levels. Sources of saturated products include meat, milk and cheese. Trimming meats can lower saturated amounts. Diet cheeses contain fewer calories but still provide calcium. Consume trans products in moderation. Trans fat products include margarine, cookies, cakes and potato chips. Consume the majority of food from unsaturated sources, such as oils, salad dressings, avocados and nuts.
Member Comments