The recommended caloric intake for adult men and women ranges between 1600 for an older sedentary female, to 3000 for an active young adult male. If you are eating 1600 calories, you may be interested in losing weight. In order to get a healthy, balanced diet of 1600 calories, make careful food and drink choices based on the food pyramid to consume the nutrients you need to keep your energy level and body systems robust.
Fruits and Vegetables
Eating enough fruits and vegetables helps you limit your calories. You need between 2 to 2 1/2 cups of vegetables and 2 cups of fruits. Vary the types of fruits you eat to include choices such as a 62 calorie orange, a 46 calorie wedge watermelon and a 72 calorie apple. Leafy vegetables are low in calories due to the water content. A cup of raw spinach has less than 10 calories. Eat about 300 calories a day in fruits and vegetables. Have a piece of fruit for breakfast, a smoothie for dessert and a cut-up fruit salad for dinner. Include spinach omelets for breakfast, side salads for lunch and salads with raw veggies and beans for dinner.
Grains
Grains are good for your digestive and cardiovascular system. Eat between 6 and 8 oz. of grains each day. An ounce of grains is a cup of dry cereal or 1/2 cup of rice, barley, pasta or cooked cereal. Keep your grain calories to 400 to 450 by choosing the lower calorie selections. Eat 46 calories per slice of reduced calorie bread, English muffins or a 4-inch pita for under 80 calories. Make oatmeal without sugar or cream, and do not add butter to rice.
Meat, Beans, Nuts and Eggs
Meats give you vitamins, protein and minerals, while beans provide nutrients and fiber. Eat about 5.5 oz. to 6 oz. of meats or beans daily. Eggs and soybeans are part of this step on the USDA food pyramid. Limit your nut intake, as 14 halves of walnuts have 185 calories. Choose lower calorie meats such as chicken without the skin, turkey breasts and fish. One ounce of Chinook salmon has about 35 calories, as well as Omega-3 fatty acids, which are good for your heart. Eat about 350 to 400 calories a day from this group.
Dairy
The calcium in dairy products helps your bones stay strong and may help prevent fractures. Consume about 2 to 3 cups of dairy products a day. Due to the saturated fat and calories in full-fat dairy products, select lower calorie alternatives. Eat filling, lower calorie dairy choices such as 1 cup of skim milk for 83 calories, fat-free Greek yogurt or no-fat cottage cheeses. Sprinkle cheese on your salad, put fruit into yogurt or eat cottage cheese for lunch. Aim for keeping your dairy calories to 350 or less.
Oils and Extra Calories
Oils contain 100 percent fat. Do not avoid oils altogether. Use healthy olive or canola oil sparingly as a dressing or to sauté vegetables. Eat 100 calories or less from oils. Extra calories are for sweet treats such as low-calorie popsicles, air-popped popcorn, sorbets or the occasional cookie. Limit these calories and make adjustments in your other food choices throughout the day to allow yourself an occasional treat.
References
- United States Department of Agriculture: Dietary Guidelines for Americans 2005
- USDA National Nutrient Database for Standard Reference, Release 17
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- United States Department of Agriculture: What Foods Are Included in the Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts (Meat & Beans) Group?
- EurekAlert!: UC Davis Research Confirms Benefits of Calcium and Vitamin D in Preventing Fractures
- United States Department of Agriculture: What Are "Solid Fats"?
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