Knowing how much to eat is just as important as knowing what to eat. If you eat more calories than your body needs, even if they are healthy calories, you will gain weight. A 2,000-calorie diet is a standard diet that can help most adult men and women maintain a healthy weight.
Fruits
Fruits make up an important part of your healthy 2,000-calorie diet. Fruits provide your body with fiber, vitamin A, vitamin C, folate and potassium. People who include more fruits in their diet have lower rates of heart disease, diabetes and some cancers, according to the U.S. Department of Agriculture. You need 2 cups of fruit a day on a 2,000-calorie diet. A 1 cup serving of fruit is equal to a small apple, a medium banana, a large orange, a medium pear, 1 cup of canned fruit and 1 cup of cubed fresh fruit.
Vegetables
Vegetables also make important health contributions to your diet by providing you with a low-calorie source of vitamin C, vitamin A, folate, potassium and fiber. You need 2-1/2 cups of vegetables a day on a 2,000-calorie diet. Dark green and orange-colored vegetables are the most nutrient-dense and should be chosen most often, including kale, broccoli, spinach, carrots and sweet potatoes. Other healthy vegetable choices include leafy greens, green beans, tomatoes, peppers, onions, mushrooms, eggplant and artichokes.
Grains
As a source of carbohydrates, grains provide your body with energy. You need six servings of grains a day on a 2,000-calorie diet. Make at least half your grain servings whole grain to maximize your nutritional intake. Whole grains are naturally high in fiber, selenium and magnesium. When watching your weight, be sure to pay attention to your grain serving sizes because they can add up quickly. Healthy grain choices and servings include one slice of whole wheat bread, 1/2 cup of cooked oatmeal, 1/2 cup of cooked brown rice or whole wheat pasta, five whole grain crackers and 3 cups of air-popped popcorn.
Meat and Beans
Meat and beans provide protein, iron and zinc. You need 5-1/2 oz. of meat or beans a day on a 2,000-calorie diet. Choose lean cuts of meat, such as poultry, fish, beef eye of round and pork tenderloin, to limit your intake of saturated fat and risk of heart disease. The USDA recommends you vary your meat and bean choices to include more fish and beans. Fatty fish, such as salmon or tuna, act as a source of omega-3 fatty acids, and beans provide fiber and folate. A 1/4-cup serving of cooked beans is equal to 1 oz. of meat.
Milk
You need 3 cups of milk on a 2,000-calorie diet. Milk provides calcium and vitamin D for bone health. Choose low-fat or nonfat milk products to limit saturated fat intake. Healthy choices and serving sizes include 1 cup of 1 percent fat or skim milk, 1 cup of low-fat or nonfat yogurt, 1-1/2 oz. of natural cheese and 2 oz. of processed cheese.
Oils
Oils are a concentrated source of calories and a serving size is only 1 tsp. You can have up to 6 tsp. of oil on a 2,000-calorie diet. Choose heart-healthy oils such as olive, canola and safflower oil. Nuts are also considered an oil, 1-1/2 tsp. of nut butter or 1/4 oz. of nuts is equal to 1 tsp. of oil.
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