The 1,800-calorie diet is appropriate for both men and women. It can help most women maintain their weight and promote weight loss in most active men. Creating a shopping list for your 1,800-calorie diet can help you stick to your meal plan. Your list should include a variety of healthy foods you enjoy eating.
Grains
On an 1,800-calorie diet, you will need six servings of grain a day. Grain choices and servings include foods such as one slice of bread, six crackers, 1/2 cup of rice, 1/2 cup of pasta and 1 cup of ready-to-eat cereal. For health, add whole grain food items to your shopping list such as whole grain bread, whole grain cereal, oatmeal, brown rice and whole wheat pasta. These foods contain fiber which can help control hunger, manage weight and lower blood cholesterol levels.
Fruits
Aim for three servings of fruit each day on your 1,800-calorie diet, where a serving is equal to a small piece of fruit, 2 tbsp. of dried fruit or 1/2 cup of canned fruit. Fruits provide fiber, vitamin C, vitamin A and potassium. Healthy fruits to add to your shopping list include apples, oranges, grapes, melon, berries, pears, peaches, plums, unsweetened dried fruit and unsweetened canned fruit. Buy fruits in season to save money and reduce your carbon footprint.
Vegetables
Vegetables are low in calories and help to fill you up when following a calorie-controlled diet. You can have five servings of vegetables a day on the 1,800-calorie diet. A serving is equal to 1 cup of raw or cooked vegetable and 2 cups of leafy greens. Healthy vegetable choices to add to your shopping list include lettuce, carrots, cucumbers, tomatoes, broccoli, frozen vegetables, sweet potatoes, white potatoes, peas and beans.
Dairy Foods
Dairy foods provide calcium, vitamin D and protein. Choose low-fat and nonfat dairy foods at the grocery store to limit your calorie intake. Healthy choices to add to your shopping list include skim milk, low-fat cheese and nonfat yogurt. You can have three servings a day on the 1,800-calorie diet. Serving sizes equal 1 cup of milk, 1 1/2 oz. of cheese and 1 cup of yogurt.
Meat and Beans
Meat and beans provide protein, iron, zinc and B vitamins. Choose leaner cuts of meat to limit your saturated fat and calorie intake. You can have five servings of meat and beans a day on an 1,800 calorie diet. Serving sizes include 1 oz. of meat, 1 egg, 1 tbsp. of nut butter, 1 oz. of nuts and 1/4 cup of cooked beans. Healthy choices to add to your shopping list include skinless poultry, lean pork chops, beef tenderloin, fish, shellfish, eggs, 95 percent fat free luncheon meats, canned or dried beans, peanut butter and nuts.
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