Eating healthy is not only important for weight control, but for keeping your whole body in top shape. A nutritious diet promotes a healthy weight and decreases the risk of future health conditions such as hypertension and type 2 diabetes. According to the United States Department of Agriculture, a 2,000 calorie diet meets nutritional needs for most people.
My Pyramid
To eat a healthy diet, it is important that people consume calories from nutrient dense sources. In order to assist the public in making healthy eating choices, the USDA has developed the food pyramid. The pyramid consists of five food groups; grains, meat and legumes, dairy, fruits and vegetables and sweets and fats. Consuming all five food groups each day will help increase the amount of nutrient dense foods you eat and promote overall health.
Food Group Servings
The USDA recommendations are based on a 2,000 calorie meal plan. It's important to know the food groups, but it's also important to know how much of each food group is needed in a day. According to the USDA, the daily recommendations are about 6 oz. of grains, 2 1/2 cups of vegetables, 2 cups of fruit, 5 to 6 oz. of meat or beans, 3 cups of milk and about 7 tsp. of fats.
Specific Guidelines
These recommendations can be divided into three meals and two small snacks each day. More specific guidelines include making half of your grains whole grains. Try to focus on heart healthy fats such as monounsaturated and polyunsaturated fats from plant sources such as canola and olive oils. Look for cuts of meats with less fat marbled throughout to ensure meats are lean. Most importantly, limit sweetened beverages, candy, baked goods and fried foods to avoid consuming excess calories.
Sample 2000 Calorie Meal Plan
Here is an example of a 2,000 calorie meal plan: For breakfast you could have 1 to 2 oz. of whole grain cereal, 1/2 cup of blueberries, 1 cup of reduced fat milk. Your first snack could include a slice of toast and a half a banana. For lunch, you could have 1 to 2 oz. of cooked pasta, 1 cup mixed vegetables, 2 to 3 oz. chicken breast, 1 cup of reduced fat milk and 2-3 tsp. of olive oil for drizzling on top of chicken and vegetables. Your second snack could include 1/2 slice of pita bread, 1/2 cup baby carrots and 1 tsp. of hummus dip. For dinner, you could have 1 to 2 oz. brown rice, 2 to 3 oz. grilled salmon, 1 cup salad, 1 to 2 tsp. dressing for salad, 1 cup of reduced fat milk, and 1/2 cup fresh melon for dessert.
Considerations
Although calorie needs differ among individuals, a 2,000 calorie meal plan is the general recommendation to meet nutritional needs to maintain weight for most people. Eating a balanced diet that incorporates all the food groups will not only help control weight, but will also contribute to a healthier life and reduce the risk of chronic disease.
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