1500 Calorie Diet For Women

The number of calories needed to survive and maintain a high level of wellness is far fewer than the 1,833 per day the Centers for Disease Control and Prevention have determined the average American woman consumes. In large part this is why 64 percent of American women are living at an unhealthy, excessive weight. A 1,500 calorie plan will allow many women to gradually lose weight without sacrificing nutrition or the enjoyment of great food.

To avoid hunger and maintain energy throughout the day a 1,500-calorie diet can be divided into three, 400-calorie meals and three, 100-calorie snacks. If each of the meals contains one protein, a highly nutritious vegetable, a small serving of whole grain and a source of omega-3 fatty acids these meals will be both nutritious and satisfying.

Calcium is an important element in the diet and although it can be found in the dark green, leafy vegetables and steamed fish it is most concentrated in dairy products, such as yogurt. However dairy calcium blocks iron if it is consumed two hours before to two hours after an iron containing meal so restricting dairy products to snacks is a wise choice.

Fresh whole fruit can also be consumed as a snack. For an investment of 100 calories a serving provides vitamins, antioxidants and fiber.

The final 100 calories can be invested in a 4-oz. glass of beer or wine. This amount, consumed daily, helps to raise high-density lipoprotein, or HDL, the healthy form of cholesterol, according to Dr. Damien McNamera and his colleagues, writing in the July 1, 2009 issue of "Internal Medicine." You shouldn't consume alcohol if you are pregnant, addicted to alcohol, the victim of a disease of the liver or kidney or taking certain medications.

100-Calorie Midmorning Snacks

A single cup of plain, nonfat yogurt, which can be made with goat, rice, soy or almond milk for those with any sensitivity to cow's milk, provides 100 calories and calcium, but in order for this important mineral to be absorbed well vitamin D is required. Fifteen minutes of sunlight exposure is all that is required for most premenopausal women to obtain sufficient levels of vitamin D.

Yogurt or kefir, a yogurt-like drink, are preferable to milk as they contain active yogurt cultures, which restores healthy bacteria to the intestines.

A pregnant woman and her unborn baby will benefit from a second serving of yogurt or 2 oz. of a pasteurized cheese each day and postmenopausal women, who are at higher risk of osteoporosis if they don't absorb enough calcium, may benefit from supplements which combine this essential mineral with vitamin D. To determine their exact need both of these groups of women should consider a blood test for vitamin D and women in the menopause years should also have bone density testing.

400-Calorie Lunches

If protein and healthy, omega-3 rich fats are included in breakfast there shouldn't be a sense of extreme hunger at noon but a nourishing lunch is important and easy to enjoy, whether at home, out of a lunchbox or even from a restaurant.

At home a large plate of mixed greens and red, yellow and green pepper rings, topped with 2 oz. of tuna mixed with 1 tbsp. of mayonnaise and 2 tbsp. of chopped walnuts and 2 tbsp. of dried, unsweetened cranberries can be accompanied by soup made with 1/4 cup of cooked quinoa, brown rice or lentils in a clear, vegetable broth. Soups like this decrease appetite, especially if eaten before the meal.

This same meal can be taken in a lunch box and taken to work but another, even more portable lunch can be made by stuffing two large portobello mushrooms with crab, shrimp or tuna salad. Adding celery, carrot and bell pepper sticks plus a side of 1/3 cup of tabouli salad made with lemon juice and 1/2 tbsp. of olive oil rounds out this meal.

100 Calories for the Late Afternoon

By late afternoon hunger can begin and if dinner is still hours away it can weaken resistance and make portion control at dinner more difficult.

A snack of half of an apple spread with 1 tbsp. of walnut or almond butter supplies 100 calories, vitamins and omega-3 fatty acids making it an excellent choice.

Watermelon is a food that supplies iron and vitamin C in each bite. Vitamin C increases iron absorption and, especially on a hot summer afternoon, four to five cold slices make an excellent holdover for dinner.

400-Calorie Dinners

Dinner is often a social meal, the only time many families come together around the table. Sticking to the portion sizes which constitute a 400-calorie meal can be difficult when food is passed, family-style and sometimes it's hard to leave left-overs alone. This is why it's wiser to prepare just enough food for proper, healthy-size portions and to prepare the plates in the kitchen, storing any left-over food even before serving the meal.

Avoid white flour, sugar and other sweeteners, potatoes, white rice, saturated fats and milk. As these foods are common in the standard American diet it requires effort to think of family-friendly alternatives, especially when eating just 400 calories at the meal.

Three oz. of lake trout baked in foil or parchment with slices of eggplant, fresh green beans, broccoli, a few tablespoons of vegetable broth and a handful of fresh herbs makes up a single-portion meal. Accompanied by a salad combining 1 cup julienne carrots mixed with 1 cup of red and green cabbage slivers and tossed with a dressing of 2 tsp. sesame oil and 2 tsp. lime juice this meal is hearty and heart-healthy.