The number of calories you need to consume daily depends on many factors, including your weight goals, height, gender and activity level. The U.S. Department of Agriculture bases its recommended dietary allowances for nutrients and foods on a 2,000-calorie diet, which represents an average need for weight maintenance for most adult women. Many people consume 2,000 calories or more daily, but fail to consume adequate nutrition because they do not focus on the right kinds of foods. For a 2,000-calorie diet, consume a variety of foods from specific categories to help you achieve balance in your diet.
Fruits and Vegetables
Colorful, fresh fruits and vegetables offer vitamins, minerals and antioxidants. Most varieties are also rich in fiber, which can help keep your digestive tract running smoothly and lower your cholesterol. A 2,000-calorie diet should include about 2 ½ cups of vegetables and 2 cups of fruit daily. Strive to consume a variety of different vegetables, including leafy greens, orange varieties and starchy options. For fruits, a whole piece of fruit counts as one cup as does 8 oz. of 100 percent juice.
Dairy
Adults on a 2,000-calorie diet should strive to consume 3 cups of dairy daily. Low-fat or nonfat options help you keep saturated fat intake and calories in check. Yogurt, skim milk, low-fat cottage cheese and hard cheese are all considered part of the dairy category. If you choose cheese, know that 1 1/2 oz. equals a cup serving, while it takes 2 cups of cottage cheese to equal a 1-cup serving. If you cannot consume dairy, consider calcium fortified orange juice or soy products as an alternative.
Meat and Beans
Beef, poultry, fish, eggs, dried and canned beans and even nuts and nut butter fall into this category of food. You want to eat a minimum of 5.5 oz. of meat and beans for a 2,000-calorie diet. Choose options that are lowest in saturated fat, such as very lean cuts of steak, white-meat chicken or turkey, pork tenderloin, shellfish and tofu. Vegetarians may get the equivalent of a 1-oz. serving of meat from ½ oz. of nuts or ¼ cup of cooked beans.
Grains
A 2,000-calorie diet should include about six 1-oz. servings of grains daily. Foods such as bread, pasta, cereal, rice and baked goods count as grain servings. The USDA recommends at least half of your daily grain servings come from whole grains, such as oatmeal, 100 percent whole wheat bread and pasta, quinoa or brown rice. A 1-oz. serving of grains may be less than you think -- just ½ cup of pasta, half of an English muffin and 28 g of cereal equals 1 oz.
Fats
Fats should constitute between 20 and 35 percent of daily calories says the Institute of Medicine. Much of the fat you ingest comes from foods from the meat, dairy or grain groups. The USDA Food Guide Pyramid recommends 6 tsp. of oil daily as well for those following a 2,000-calorie diet. Choose heart-healthy, unsaturated types such as olive, canola, walnut or safflower over hydrogenated vegetable oil or butter.
Discretionary Calories
While on a 2,000-calorie diet, you do have room for treats or extra servings now and then. Keep these discretionary calories to less than 15 percent of total intake -- ideally about 265 calories per day. Candy, baked goods, added sugar in the form of honey, syrups or jams, alcohol, extra servings from food groups and butter all count toward this discretionary calorie allowance.
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