Even when reducing your diet down to 1,000 calories, it's important to cover each of the main food groups, as laid out by the United States Department of Agriculture (USDA). By including each of these groups into your diet, you can cut your calories, while at the same time providing the necessary nutrients for your body to operate correctly and healthfully.
Vegetables
The bulk of any 1,000 calorie diet should revolve around vegetables. Vegetables are not only low in calories, they also provide the bulk of the vitamins and minerals that your body needs to survive. Vegetables are also full of fiber, which can allow you to feel fuller for longer, help lower your cholesterol, and help regulate your blood sugar levels.
Fruits
Fruits are also an important part of a 1,000 calorie diet. However, unlike vegetables, some fruits are higher in calories due to their natural sugar content. Fruits are packed full of many of the essential vitamins and minerals that you need, and are also great sources of soluble fiber. According to the Mayo Clinic, 10g of soluble fiber or more a day can help lower your LDL cholesterol levels. Eat fruit whole, rather than in juice form. Juicing fruits removes their fiber content, and often increases the amount of calories per serving.
Whole Grains
Although you may be tempted to eliminate carbohydrates from your 1,000 calorie diet, it's important to remember that carbohydrates are an essential nutrient. Many of the carbohydrates you need can come from fruits and vegetables. Other healthy carbohydrates that can be eaten in moderation include whole-grain products such as whole-grain breads, rice or pasta.
Low-Fat Dairy
Low-fat dairy also plays an important role in a 1,000 calorie diet. Dairy products are a key source of calcium, which is necessary for strong bones, and vitamin D, which assists in calcium absorption. If you are a vegetarian, other sources of calcium include dark, leafy-green vegetables, broccoli and tofu. Vitamin D can be absorbed by spending adequate (but not too much) time in the sun. According to the National Institute of Health, enough vitamin D can be produced with five to 30 minutes of sun exposure between 10:00 a.m. and 3:00 p.m.
Lean Proteins
Lean proteins are another important part of a 1,000 calorie diet. Lean proteins include chicken, turkey and fish. Protein is necessary for several bodily functions, including bone and muscle growth and maintenance, antibody production, and hormone and enzyme production. For vegetarians, plant-based proteins include beans, soy, lentils and nuts.
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