A balanced diet includes all the nutrients your body needs for optimal health and energy. The U.S. Department of Agriculture Food Guide Pyramid provides guidance as to the types and amounts you should eat daily. The number of calories you need depends on many factors, but 2,000 calories is the number used by the USDA in determining the percent daily values for vitamins, minerals and other nutrients as well as serving recommendations for foods.
Food Groups
The Food Guide Pyramid recommends that daily calories come from five different food groups. A 2,000-calorie diet allows for 6 oz. of grains, 2.5 cups of vegetables, 2 cups of fruits, 3 cups of milk and 5.5 oz. of meat or beans. These recommendations apply to both men and women who need 2,000 calories per day. You may burn more or less than 2,000 calories daily depending on your size, age, gender and activity level.
Types of Food
Bread, cereal, rice, oats, bagels, pasta and quinoa are examples of the foods in the grain category. Vegetables include fresh and frozen, vegetable juices and canned versions. Whole fruits are encouraged, but canned fruit and fruit juice do count toward daily servings. Milk products include hard cheese, yogurt, kefir and cottage cheese. The meat and bean group incorporates fish, poultry, red meat, nuts and canned or dried beans like lentils and garbanzos.
Considerations
At least 3 oz. of the servings from the grain category should be from whole grain sources like oatmeal, brown rice, whole-grain pasta or whole-wheat bread. The USDA recommends eating colorful, watery and fibrous vegetables. Opt for proteins low in saturated fat, like fish, chicken, tofu and extra lean beef. Choose low-fat dairy to further minimize saturated fat consumption. Use about 10 percent of your 2,000 calories for discretionary foods such as alcohol, extra servings from any of the food groups or non-nutritious snacks like baked goods and candy.
Fats
The Institute of Medicine recommends consuming between 20 and 35 percent of daily calories from fats. The Food Guide Pyramid, and other health organizations like the American Heart Association, recommend making most of these fats come from unsaturated sources. When following a 2,000-calorie diet, you will likely take in enough fats from meats, nuts, dressings and dairy. Eating fatty fish, using safflower oil-based dressings and cooking with olive oil helps ensure you get more unsaturated fats.
Sample Meal Plan
A balanced, 2000-calorie diet might begin with a cinnamon-raisin bagel with a tablespoon of peanut butter, a banana and a cup of low-fat milk for 575 calories. Have 1/2 cup of chopped bell pepper and cucumber mixed in a cup of low-fat cottage cheese for a mid-morning snack of 210 calories. At lunch, eat a sandwich composed of 1-1/2 oz. of deli turkey, mustard and sliced tomato and romaine lettuce on a whole wheat sandwich roll. Enjoy 1/2 cup of baby carrots and a cup of plain yogurt with 1/2 cup of blackberries on the side for a lunch total of 425 calories. Mid afternoon, have a serving of crackers with an ounce of cheese and half of an apple for about 300 calories. At dinner, broil 3 oz. of salmon with 1/2 cup of brown rice and 1 cup of roasted asparagus for about 350 calories. Enjoy a small cookie or a glass of wine for a total of 150 discretionary calories.
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