The United States Department of Agriculture publishes a report on healthier living. The report, "Finding Your Way to a Healthier You," comes out every five years and covers nutritional guidelines for individuals, based on age, sex and activity level. Several levels of caloric intake are suggested, including a diet based on 2,000 calories a day.
Significance
You should consume 2,000 calories a day if you are a moderately active woman, aged 18 to 30, or a sedentary male, aged 51 or older who wants to maintain your current weight. Caloric intake is only part of the equation in reaching your health goals; the other factor is daily activity level. A sedentary lifestyle is one with light physical activity. A moderate lifestyle includes an activity level equivalent to 1.5 to 3 miles of walking at 3 to 4 miles per hour daily.
Features
The 2,000 calories must follow the suggested intake from the six major food groups: grains, vegetables, fruits, milk, meat and beans, and oils. The USDA recommends that the 2,000 calorie diet include 6 ounces of grains, 2.5 cups of vegetables, 2 cups of fruits, 5.5 ounces of meats and beans, 3 cups of milk and 6 teaspoons of oil.
Identification
The six major food groups offer a wide variety of choices. Grains include whole grains like brown rice and oatmeal, or refined grains such as pastas and packaged cereals. Vegetables and fruits or products containing 100 percent vegetable or fruit juices count as members of the vegetable and fruit group. Dairy foods such as milk and yogurt help to make up the milk group. Meat, poultry, fish, dry beans or peas, eggs, nuts and seeds are members of the meats and beans group. Oils are important to your diet as well and should consist of polyunsaturated and monounsaturated fats such as canola, soybean and olive oils.
Serving Size
The serving size of a food will determine how many calories it contains. The 80 calories in 1 slice of bread, or a small baked potato count as one serving of grains. One serving of fruit, such as a medium-sized orange or apple can provide 60 to 80 calories. One cup of leafy green vegetables counts as a serving and contains 25 to 30 calories. One serving, such as a cup of whole-fat milk or yogurt and 2 ounces of processed cheese, contains 150 calories. A 1-ounce cooked chicken breast, one egg or a tablespoon of peanut butter is equal to one serving that provides 100 calories.
Tips
There are choices you can implement to make your diet healthier and provide more variety, such as making half your grains whole grains or varying your veggies. Be sure to focus on fruits, get calcium-rich foods into your diet and choose lean protein sources. Be sure to include physical activity in your schedule.
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