The food you eat each day gives you the energy to exercise, work, take care of your friends and family and run your body systems. Controlling your caloric intake requires self-discipline and an understanding of how to eat a specified number of calories and still meet your body's nutritional needs. A well-balanced 1,500-calorie diet includes the right amount of foods from each food group.
Significance
A 1,500-calorie diet is the lowest caloric intake recommended by the National Institutes of Health for a man on a weight-loss diet. If you are an active woman, 1,500 calories a day may result in weight loss. Although not considered a very-low-calorie-diet, eating 1,500 calories a day can be challenging, especially if you frequently eat out. A fast food triple hamburger dinner with fries and a carbonated drink can have more than 1,700 calories, according to Helpguide.
Nutrient Intake
When you are monitoring your calorie intake, be mindful of the nutritional value of the foods you eat. The Dietary Guidelines for Americans advises that adults eating a 1,500-calorie diet consume about 1 1/2 cups of fruits, slightly more than 1 1/2 cups of vegetables, 5 oz. of grains -- of which 2.5 oz. should be whole grains -- 4.5 oz. of lean meat and beans and 2 1/2 cups of milk. You should eat fewer than 200 extra, or discretionary, calories and about 19.5 g of healthy oils a day.
Breakfast
Eat between 250 and 350 calories for breakfast. Set a goal of having a serving of protein, dairy, whole-grain and a fruit or vegetable each morning. If you do not have a lot of time, make longer cooking steel-cut oatmeal the night before and heat a bowl in the microwave. Drink a glass of 83-calorie nonfat milk and put 1/2 cup of blackberries on your 147-calorie cup of oatmeal. Eat fortified cereals, egg-white omelets, boiled eggs and whole-wheat toast.
Lunch and Snack
Plan lunches that contain no more than 450 calories and one or two snacks under 100 calories each. If you are going out for lunch, call the restaurant or research the meal choices on the Internet before leaving. Choose salads without dressing, or a plain piece of grilled poultry. Prepare your own lunch when possible to control the types of food and calorie content. Bring leftovers, make soups or sandwiches and eat a salad or raw vegetables with each lunch. Snack ideas include light cheese sticks, five whole-grain crackers, hummus or cut vegetables.
Dinner
Eating a dinner that has 500 or fewer calories can be filling when you use foods that are low in energy density. A low energy density food, according to MayoClinic.com, is one that is both low in calories and filling, such as vegetables, most fruits and grains, beans and other high-fiber foods. Make a vegetarian bean or vegetable soup, roast potatoes in a 400-degree oven or grill lean protein meats. Incorporate healthy side dishes of fresh salads with dark greens, steamed or stir-fry vegetables and a small roll or serving of pasta.
Considerations
Monitor your food intake each day to stay within 1,500 calories. Join a website that offers free food tracking software or create your own calorie-tracking journal using a notebook. Remember that the Centers for Disease Control and Prevention says a weight loss rate of 1 to 2 lbs. a week is healthy and may help you maintain your loss. Check with your doctor before beginning any weight-loss program.
References
- National Institutes of Health: Tips for Losing Weight
- Helpguide: Tips for Making Healthier Fast Food Choices
- U.S. Department of Health and Human Services: Dietary Guidelines for Americans
- USDA National Nutrient Database for Standard Reference, Release 17: Energy
- MayoClinic.com: Energy Density and Weight Loss: Feel Full on Fewer Calories
- Centers for Disease Control and Prevention: Losing Weight
Member Comments