A 1,500-calorie diet is appropriate for you if you're on a weight loss plan, are diabetic and have been prescribed this calorie level by a doctor, or if you have have low-energy needs. According to the USDA's MyPyramid Plan, 1,500 calories translates to about 5 oz. of grains, 1 ¾ cups of vegetables, 1 ½ cups of fruit, 2 ½ cups of milk or milk alternatives, 4 ½ oz. meat and beans, 4 ½ tsp. oils and a maximum of approximately 150 calories of solid fat and sugars per day. Consult your health care provider for specific dietary advice.
Low-Calorie Grains
MyPyramid, which is based on the U.S. Dietary Guidelines for Americans, advises that at least half of your grains servings come from whole grains, like brown rice, quinoa, barley and whole wheat bread. Grains like these are naturally low to moderate in calories, but problems arise when you consume them in excess. Portion control is key when consuming grains. Also, grains that have added sugar, like sweetened cereal, or added fat, such as cookies, crackers and other snacks, should be strictly limited on a low-calorie diet.
Low-Calorie Fruits, Vegetables and Other Plant Foods
Most fruits, vegetables, beans, lentils and peas are low in calories. Exceptions to this rule include avocado, coconut, nuts and seeds. Also higher in calories are fruits that have been sweetened with sugar or syrup or vegetables that have been creamed. To make sure you are consuming low-calorie choices, choose fresh fruits and vegetables or those packaged without additives.
Low-Calorie Animal Foods
Low-fat or fat-free milk, cottage cheese and yogurt, as well as soymilk or soy yogurt, are low-calorie foods. Most other animal foods are moderate to high-calorie foods.
Member Comments