The key to losing weight is to eat fewer calories than your body needs. A 1,600-calorie diet is a reduced-calorie regime that will help most women get to a healthier weight. For you to meet all of your nutrient needs on a reduced-calorie diet, you should eat a variety of healthy, low-calorie foods from each of the food groups.
Grains
Grains are an important source of fiber, B vitamins, iron, magnesium and selenium. You need 5 oz. of grains each day on the 1,600-calorie diet, says the U.S. Department of Agriculture. An ounce of grain is equal to one slice of bread, half an English muffin, 1/2 cup of rice or pasta, 1/2 cup of cooked oatmeal, 1 cup of cold cereal, 3 cups of popcorn, a 4-inch pancake, a 6-inch tortilla or six saltine crackers. To help control your hunger, choose grains that are high in fiber. Fiber in food takes the body longer to digest, keeping you feeling full longer.
Vegetables
Vegetables make up an important part of any diet. Vegetables are low in calories and high in vitamin C, vitamin A, potassium and fiber. People who eat vegetables regularly have lower rates of heart disease, diabetes and some cancers, according to the USDA. You need 2 cups of vegetables each day on the 1,600-calorie diet. A 1-cup serving is equal to 1 cup of cooked or raw vegetables or 2 cups of leafy greens. Dark green- and orange-colored vegetables make the healthiest choices and should be eaten most days of the week. Examples include broccoli, spinach, kale, Brussels sprouts, carrots and sweet potatoes.
Fruits
Fruits provide vitamin C, potassium and fiber. You need 1 1/2 cups of fruits each day on the 1,600-calorie diet. A 1-cup serving of fruit is equal to a small apple, 1 cup of applesauce, 1 cup of grapes, a whole grapefruit, one large orange or peach, a medium pear, 1/2 cup of dried fruit, 1 cup of fruit juice or 1 cup of unsweetened canned fruit.
Milk
Milk provides calcium, vitamin D and protein. Most Americans do not get enough calcium in their diets, according to the Office of Dietary Supplements. You need 3 cups of milk a day on the 1,600-calorie diet. When watching your calorie intake, you should choose nonfat and low-fat milk products, including skim milk, nonfat yogurt and low-fat cheese. A 1-cup serving of a food in the milk group includes 1 cup of milk, 1 cup of yogurt, 1 1/2 oz. of natural cheese or 2 oz. of processed cheese.
Meat and Beans
Meat and beans provide protein, iron and zinc. Choose leaner meats to limit both your calorie and your fat intake. While on the 1,600-calorie diet, you need 5 oz. of meat and beans a day. A 1-oz. serving is equal to 1 oz. of meat, fish or poultry; 1/4 cup of cooked dried beans; a whole egg; or two egg whites. Lean meat choices include skinless poultry, fish, pork chop, beef eye of round, lean ground meat and lean luncheon meat. Try to substitute beans for meat at least once a week to add variety and nutrients to your diet. Beans are naturally fat free and high in fiber, folate and iron.
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