Consuming 2,000 calories a day is a healthy means of losing weight, especially for an active individual. If you eat a well-balanced diet including all food groups, you will eat a sufficient amount of carbohydrate, protein, fat, vitamins, minerals, fiber and plant compounds. Such nutrients are essential for enhancing your metabolism and decreasing your risk of disease.
Salmon, Sardines and Chicken
Fatty fish are high in protein, very low in saturated fat and high in healthy omega-3 fat. Omega-3 fatty acids boost your good cholesterol or HDL, reduce your blood fats and decrease inflammation, according to a 2007 article by registered dietitian Janet Bond Brill, Ph.D. A 3-oz. serving of Atlantic salmon has 175 calories and 10.5 g of mostly omega-3 fat. A 3-oz. serving of canned sardines in tomato sauce has 210 calories and 17 g of fat. If you do not like fish or do not want to eat fish every day, substitute a serving of chicken. A 3-oz. serving of chicken breast has 140 calories and 3.5 g of saturated fat. Three servings of protein per day nets you about 600 calories.
Whole Grain Bread, Cereal and Rice
Foods rich in starch provide you with a concentrated source of glucose, the essential carbohydrate for your brain and for your muscles. Eat a minimum of 6 oz. of grains per day. One ounce is generally 1 slice of bread, 1 cup of breakfast cereal, ½ cup of cooked rice or ½ cup of cooked pasta. Grains average 110 calories per serving. Eat one to two servings of white bread or white rice immediately after your workout to optimize energy replenishment; consume whole-grain carbs during your other meals. Six servings of grains per day provide you with nearly 660 calories.
Apples, Oranges, Pineapple and Watermelon
Apples and oranges are slowly digested and absorbed, so they are excellent to eat during the day or before an exercise session. A cup of fresh pineapple and watermelon is quickly digested, so it is best to eat these fruits immediately after a workout. A serving of fruit is 1 cup or a medium, whole fruit, averaging nearly 85 calories per serving. Eat two servings of fruit a day for close to 160 calories.
Spinach, Broccoli, Asparagus and Carrots
Vegetables provide a nominal amount of calories, but are loaded with fiber. Fiber reduces your cholesterol and adds bulk to your digestive tract, decreasing the amount of calories you need to feel full, according to the book "Exercise Physiology, Energy, Nutrition & Human Performance." This makes it easier to stick with a 2,000-calorie diet. Eat 2 ½ cups of vegetables per day for approximately 50 calories.
Milk and Yogurt
Low-fat dairy products contain calcium, necessary for bone health and energy production. A cup of low-fat milk has 90 calories, while ½ cup of low-fat yogurt has nearly 110 calories. Consume 3 cups of dairy products for an estimated 300 to 400 calories per day.
Almonds, Avocados and Olives
Consume at least one serving of fats per day such as almonds, avocados, olives or their oils. These foods are packed with healthy monounsaturated fats, which boost your good cholesterol or HDL. An ounce of nuts averages 180 calories, 2 oz. of an avocado is 180 calories and 12 olives are nearly 75 calories. Combine your fats for about 200 calories per day.
References
- "ACSM's Health & Fitness Journal"; Eat Like You're in Crete: Teach Your Clients the Benefits of the Mediterranean Diet; Janet Bond Brill, Ph.D., R.D.; September/October 2007
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- My Pyramid: Inside the Pyramid
- "The NutriBase Complete Book of Food Counts"; NutriBase; 2001
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