The key to maintaining a healthy weight is energy balance, according to the American Dietetic Association. People who consume more calories than they need will gain weight. Extra weight can lead to chronic illnesses such as diabetes and heart disease. The 1,800-calorie diet can help most active men and women lose extra pounds and maintain a healthy weight.
Grains
Grains make up a large portion of the 1,800-calorie diet, according to the U.S. Department of Agriculture's MyPyramid. Grains provide fiber, B vitamins, iron and selenium. High fiber, whole-grain foods help control weight by increasing feelings of fullness. People following the 1,800-calorie diet need 6 oz. of grains a day with at least 3 oz. of whole grains. Whole grains include whole wheat, oats, brown rice and bulgur. A 1-oz. serving of grain could be one slice of bread, 1/2 cup of pasta or rice, 1/2 cup of hot cereal, 1 cup of unsweetened cold cereal or five whole-grain crackers.
Vegetables
People who eat more low-calorie vegetables may consume fewer high-calorie foods and have an easier time losing weight, according to the USDA. Vegetables provide fiber, potassium, vitamin C and vitamin A. People following the 1,800-calorie diet need 2 1/2 cups of vegetables a day. A 1-cup serving of vegetables is equal to 1 cup of cooked vegetables, 1 cup of raw vegetables, 2 cups of leafy greens or 1 cup of vegetable juice. The USDA recommends that people select more dark green and orange vegetables, such as spinach, bok choy, broccoli, carrots, pumpkin and sweet potatoes.
Fruits
Like vegetables, low-calorie fruits also help with weight management. Fruits provide fiber, vitamin C and folate. People following the 1,800-calorie diet need 1 1/2 cups of fruits a day. A 1-cup fruit serving includes 1 small apple, 1 large banana, 1 cup of cantaloupe, 1 medium pear, 2 large plums or 1 cup of fruit juice. A half-cup fruit serving includes 16 grapes, half of a grapefruit, a 4-oz. serving of canned fruit, 1 small peach, 1/4 cup of dried fruit or 1/2 cup of juice.
Milk
Milk is a source of protein and calcium. The USDA recommends low-fat and fat-free milk choices to limit the intake of saturated fat. Too much saturated fat in the diet can lead to high cholesterol and heart disease. People following the 1,800-calorie diet need 3 cups of milk or milk-based foods a day. A 1-cup serving is equal to 1 cup of milk, 1 cup of yogurt, 1 1/2 oz. of cheese, 1 cup of pudding or 2 cups of cottage cheese.
Meat and Beans
All meats, beans, seeds and nuts make up the meat and bean group. These foods provide protein, vitamin E, iron, B vitamins and magnesium. All meat choices should be lean and low in fat to limit calorie and saturated-fat intake. Lean meats include chicken and turkey breast, pork loin, beef roasts and fish. The USDA recommends that people consume more fish, for omega-3 fatty acids, and beans, for fiber and folate, as sources of protein. People following the 1,800-calorie diet need 5 oz. of meat and beans a day. A serving is equal to 1 oz. of meat, poultry or fish, 1/4 cup of cooked beans, one egg, 1 tbsp. of nut butter, or 1/2 oz. of nuts or seeds.
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