The United States Food and Drug Administration uses both the 2,500 and the 2,000 calorie diet as reference points for caloric intake and nutritional recommendations. Eating a balanced 2,000 calorie a day diet may be an appropriate weight-loss amount for a man and an appropriate weight maintenance amount for a woman.
Benefits
Eating a 2,000-calorie balanced diet provides your body with the nutrition it needs to function, having adequate energy stores while at the same time helping you avoid the dangers related to obesity. Strokes, heart disease, some cancers, joint pain, sleep apnea and problems with your gallbladder and liver are all associated with being overweight, according to the Weight-Control Information Network.
Strategies
Servings, portion sizes and calories all carry importance when monitoring calorie intake. Use a calorie calculator to track your food intake. Verify the serving size of foods eating in order to accurately estimate the calorie content. One bagel is two servings of grains, and a serving of cheese is only 1 oz. Inadvertently eating more than one serving means you may be eating more calories than you intend. Break your calorie allotment into 450 calories for breakfast, 500 to 600 for lunch and dinner and 200 to 350 calories for snacks or extra foods.
Fruits and Vegetables
Fruits and vegetables generally contain few calories, little to no fat and an abundance of vitamins, minerals and antioxidants. When consuming 2,000 calories a day, eat at least 2 1/2 cups of vegetables and 2 cups, or four servings of fruits, as recommended in the Dietary Guidelines for Americans. A single cup of raw or cooked cut vegetables and fruit counts as one serving, as does 1 cup of vegetable or fruit juice. When making salads, count 2 cups of salad greens as one serving. Eat whole fruits, raw vegetables and heart healthy avocados as part of your diet.
Whole Grains
Grains contain carbohydrates, which are your body's source of energy, according to MayoClinic.com. Eat about half of your daily calories from carbohydrates. Complex carbohydrates are healthier than simple carbohydrates found in processed sweets and white sugar. Most of your 6 oz. of grains should be whole grains such as oatmeal, barley and whole-wheat breads. Incorporate grains into breakfast in the form of cereals, into lunch in sandwiches or wraps and as a side dish for dinner.
Proteins, Milk and Fats
Proteins, milk products and fats are all part of a balanced diet. Beans, meats, fish, milk products and nuts all contain protein. On a 2,000 calorie diet, eat between 200 to 700 calories of protein, or between 10 and 35 percent. Choose lower fat protein options such as 3 oz. of baked turkey or chicken breasts. Salmon filets contain omega-3 fatty acids, giving you both protein and healthy fat. Avoid the dangers of saturated fats by choosing fat-free or reduced fat milks, cheeses and yogurts. Eat no more than 27g or 243 calories from fat.
Considerations
Consider meeting with a nutritionist to receive assistance in outlining a meal plan tailored to your specific requirements. To achieve all the benefits of a balanced lifestyle, include five sessions of 30 to 45 minutes of aerobic exercise and two to three strength training sessions into your weekly schedule. Always follow your doctor's advice with regard to calorie consumption and exercise.
References
- U.S. Food and Drug Administration: How to Understand and Use the Nutrition Facts Label
- Weight-Control Information Network: Do You Know the Health Risks of Being Overweight?
- Massachusetts Institute of Technology: Serving Sizes: Approximations to Common Items
- U.S. Department of Health and Human Services: Dietary Guidelines for Americans, 2005
- MayoClinic.com: Healthy Diet: End the Guesswork with These Nutrition Guidelines
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