A balanced diet provides you with the right amount of calories and nutrients to support your energy needs while helping you maintain a healthy weight. It includes a variety of foods from each food group to help you meet your needs. In order for a balanced diet to work, you need to know your daily calorie needs and how many servings to eat from each food group daily. Talk to your doctor about your daily caloric needs.
1,600-calorie Balanced Diet
A 1,600-calorie balanced diet can help inactive women over the age of 51 maintain a healthy weight. It should include 1 1/2 cups of fruit, 2 cups of vegetables, 5 grain servings, 5 oz. of meat or beans, 3 cups of milk and 5 tsp. of oil. A 1 cup serving of fruit is equal to a small apple, 1 cup of chopped fruit or 1 cup of juice. A 1 cup serving of vegetables may include 1 cup of cooked or raw vegetables or 2 cups of leafy greens. A grain serving is equal to one slice of bread, 1/2 cup of hot cereal, pasta or rice and 1 cup of ready-to-eat cereal. A 1 oz. serving of meat or beans is equal to 1 oz. of any meat or 1/4 cup of cooked beans. One cup of milk may include 1 cup of milk, 1 cup of yogurt or 1 1/2 oz. of natural cheese. A 1 tsp. serving of oil may include 1 tsp. of olive, canola or vegetable oil, 1 tsp. of margarine or mayonnaise and 1 1/2 tsp. of nut butter.
1,800-calorie Balanced Diet
An 1,800-calorie balanced diet can help inactive women aged 31 to 50 and active women over the age of 51 maintain a healthy weight. A balanced 1,800-calorie meal plan should include 1 1/2 cups of fruits, 2 1/2 cups of vegetables, six grain servings, 5 oz. of meat or beans, 3 cups of milk and 5 tsp. of oil. To maximize your nutrient intake, choose to eat more complex carbohydrates such as whole fruits, whole vegetables and whole grains. These foods are naturally high in fiber, vitamins and minerals.
2,000-calorie Balanced Diet
A 2,000-calorie balanced diet can help inactive men over the age of 51 and active women between 19 and 50 maintain a healthy weight. A balanced meal plan should include 2 cups of fruit, 2 1/2 cups of vegetables, six grain servings, 5 1/2 oz. of meat or beans, 3 cups of milk and 6 tsp. of oil. When following a balanced diet, choose lean meats such as poultry and fish and low-fat or nonfat milk products to limit your intake of saturated fat.
2,200-calorie Balanced Diet
A 2,200-calorie diet can help inactive men between 30 and 51 and active men over the age of 51 maintain a healthy weight. A 2,200-calorie balanced meal plan should include 2 cups of fruit, 3 cups of vegetables, seven servings of grains, 6 oz. of meat or beans, 3 cups of milk and 6 tsp. of oil.
2,400-calorie Balanced Diet
A 2,400-calorie diet can help inactive men between 19 and 30 and most active men over the age of 30 maintain a healthy weight. A balanced meal plan should include 2 cups of fruit, 3 cups of vegetables, eight servings of grains, 6 1/2 oz. of meat or beans, 3 cups of milk and 7 tsp. of oil.
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