The U.S. Department of Agriculture recommends 2,000 calories a day as appropriate for sedentary males ages 51 to 70, sedentary females ages 19 to 30 and other groups who are more physically active. The 2,000 calorie diet provides those groups the USDA recommended balance between the amount of calories consumed and expended through physical activity. The 2,000-calorie, low-fat diet is a good choice for those who want to maintain their weight level while achieving the health benefits of limiting unhealthy fats.
Low-Fat Diet
A low-fat diet requires limiting your daily fat intake to about 20 percent of your total daily calories by removing excess fat from your diet, especially unhealthy saturated fats, including trans fats. The composition of some foods, such as margarine, butter, gravy, salad dressings and mayonnaise, is nearly all fat, according to the Dartmouth-Hitchcock Medical Center. Avoid fat in meats by choosing lean cuts and removing the fat before cooking. Replace fatty foods with foods that have less fat content, such as legumes, fruits, vegetables and grains. A low-fat diet requires you to choose skim or low-fat milk and other dairy products.
DASH Diet
The USDA developed the Dietary Approaches to Stop Hypertension, or DASH, diet to assist all Americans in lowering their sodium intake. The DASH diet is a 2,000-calorie, low-fat diet that provides resources for two levels of daily sodium intake of 2,300 mg and 1,500 mg. The USDA recommends a daily sodium intake of 1,500 mg as healthiest for all Americans. The DASH diet provides a total daily fat content of 27 percent of the total daily calories and recommends the following daily intakes for the major food groups: 2 to 2.5 cups of fruits, 2 to 2.5 cups of vegetables, 7 to 8 servings of grains, 6 ounces or less of meat, fish and poultry, 2 to 3 cups of milk and 8 to 12 grams of oils. The DASH plan allows 2 tsp. of sugar daily for discretionary calories and no more than 5 tbsp. weekly. No discretionary calories are allowed for fats.
Counting Calories
Sticking to a 2,000-calorie diet requires that you pay attention to the caloric content of foods. Limited fat in your foods is not enough to prevent weight gain if your low-fat food choices have a high caloric content. The energy that food provides to your body is measured in calories. Carbohydrates, fats and proteins have a standard number of calories per gram, according to MayoClinic.com. For instance, fat grams have about nine calories. Your body uses or stores as fat all of the calories you consume, regardless of the food source. Based on your age, gender and level of activity, the 2,000-calorie, low-fat diet can work to maintain your weight only if you avoid consuming more calories than your body uses.
Nutrition
Food nutrition labels can help you make wise food choices on your 2,000-calorie, low-fat diet. Food nutrition labels are based on the recommended daily allowances for the 2,000-calorie-a-day dietary plan, according to the U.S. Department of Agriculture. On larger food packages, the nutrition label includes the recommended percentage of daily values for fat, cholesterol, sodium, carbohydrates and dietary fiber for 2,000 and 2,500 calories. The nutrition label provides the serving size and the amount per serving of calories, fat, carbohydrates, sodium, protein, vitamins and minerals. This information is necessary for monitoring your daily caloric and fat intake. The information also helps you to control calories while ensuring that your diet provides you with the nutrients you need.
Sample Menus
MyPyramid.gov provides a sample seven-day menu for the 2,000-calorie, low-fat DASH diet. Day one of the sample menu suggests for breakfast a burrito made with a flour tortilla, scrambled egg, black beans and salsa with one cup each of orange juice and fat-free milk. Lunch is 3 ounces of lean roast beef on a whole grain bun with two tomato slices, shredded lettuce, part-skim mozzarella cheese and mushrooms sautéed in a teaspoon of oil. The lunch also includes baked potato wedges, a sugar-free drink and mustard and ketchup for condiments. Dinner includes a 5-ounce broiled salmon fillet, bread stuffing mix, diced celery, saffron rice, slivered almonds, steamed broccoli, 1 tsp. soft margarine and one cup fat-free milk. The menu includes one cup of cantaloupe for a snack.
Tips
The U.S. Department of Agriculture recommends using the food pyramid to make healthy food choices that are part of a balanced diet.
References
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2005
- MayoClinic.com: Weight Loss --- Choosing a Diet That's Right for You
- Dartmouth-Hitchcock Medical Center: Low-Fat Diet
- MayoClinic.com: Counting Calories --- Get Back to Weight-Loss Basics
- Food and Drug Administration: How to Understand and Use the Nutrition Facts Label
- MyPyramid.gov: Sample Menus for a 2,000 Calorie Food Pattern
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