To enjoy balanced diet you combine a variety of nutrient-packed foods each day. You also maintain a healthy ratio of carbohydrates to proteins to healthful fats, and stay within your daily calorie needs. The healthiest plans emphasize a variety of vegetables and fruits, whole grains, fat-free or low-fat dairy, lean meats and fish along with beans, eggs and nuts. You also need to avoid added sugars, salt, saturated fat, trans fat and cholesterol.
Fats
Total fat make up 20 to 35 percent of the recommended daily diet, but saturated fat should comprise of only 5 percent. For oils, a 2,000 calorie diet allots 24 grams, or 6 tsp.
Protein
Protein should make up 10 to 35 percent of the diet. You'll need 5.5 ounce-equivalent portions of meat for a 2,000 calorie diet. An egg, 1 oz. of a lean meat, poultry or fish, 1 tbsp. of peanut butter or 1/4 cup dry beans, and 1/2 oz. nuts or seeds equals an ounce equivalent.
Carbohydrates
Carbohydrates should make up 45 to 65 percent of your daily calories. Foods in the basic food groups that provide carbohydrates are fruits, vegetables, grains and milk. Optimal choices are high in fiber, with the dietary fiber goal being 14 grams per 1,000 calories per day.
Fruit
Pick four servings a fruit daily. That's 2 cups for a 2,000 calorie diet. Choose a variety of fresh, dried, frozen or canned items. Limit juice intake.
Vegetables
Choose a variety of veggies, and have five servings daily. That's 2.5 cups worth for a 2,000 calorie diet. Dark green and orange veggies are great choices, including broccoli, dark leafy greens, carrots and sweet potatoes. Also eat beans, peas and lentils often.
Grains
From the grain group, make sure that half the grains you choose are whole. Total consumption for a 2,000 calorie diet should be six ounce-equivalent portions, such as one slice of bread or 1 cup of dry cereal. Having three of these portions be whole grain helps you meet daily fiber recommendations.
Dairy/calcium
Use wise options for calcium-rich foods, aka the milk group. Have three cups daily for a 2,000 calorie diet. Know that 1 cup low-fat milk or yogurt equals 11/2 oz. of cheese in the allotment. If you don't use dairy, you can choose calcium-fortified foods and beverages or foods that naturally contain calcium, such as chia, sardines, rainbow trout and soybeans.
Discretionary allowance
The "discretionary calorie allowance" added in by the U.S. Department of Agriculture allots 267 "free" calories a day for a 2,000 calorie diet. These include solid fat, added sugar and alcohol.
Sodium and added sugar
Recommendations call for choosing and making foods and beverages with little salt or added sugars.
For salt, consume less than 2,300 mg-about1 tsp. per day.
Member Comments