Calories provide the energy your body needs to function every day. A person who eats a nutritious diet gets a healthy balance of calories from fat, carbohydrates and protein. The U.S. Food and Drug Administration, or FDA, uses a 2,000-calorie diet as a basis for the Nutrition Facts Label, which lists the percentage of essential nutrients contained in a product.
Significance
A moderately active woman who weighs 132 pounds maintains her weight if she consumes 2,000 calories each day, according to the Calorie Control Council. The average woman needs to consume between 1,600 and 2,400 calories to maintain her weight, depending on her activity level. The typical man needs 2,000 to 3,000 calories each day, depending on how sedentary his lifestyle is. A 2,000-calorie diet may cause a weight gain or loss, depending on your gender and activity level.
Dietary Guidelines
The 2005 Dietary Guidelines set by the U.S. Department of Agriculture, or USDA, will remain active until the 2010 guidelines are available. According to these guidelines, a person on a 2,000-calorie diet should consume 2 cups of fruit a day. Children should drink 2 cups of skim milk each day, or get the equivalent in other dairy foods, and adults should drink 3 cups of milk; 1 1/2 oz. of cheese is equal to 1 cup of milk. Eat at least 3 oz. ounces of whole-grain foods each day. A serving of whole grain might include a slice of whole wheat bread or 1 cup of cereal. The USDA suggests eating a wide variety of vegetables and choosing lean meats and poultry.
Breakfast and Lunch
Start your day with 1 cup of orange juice and an egg sandwich, featuring one egg, 1/2 oz. of ham, a slice of low-fat cheese, topped with a pat of tub margarine, sandwiched between two halves of an English muffin. Enjoy a midmorning snack of low-fat yogurt and a glass of water with a lime twist. Lunch might consist of a tropical chicken salad, incorporating 1 1/2 oz. portions of lean chicken breast and pineapple, 1/8 cup of low-fat cottage cheese, tangerines and water chestnuts mixed with 1 cup of spinach and topped with 1 tsp. of low-fat mayonnaise and 1 tsp. of almonds. Add a 3-bean salad and a few crackers, along with some tea.
Dinner and Dessert
Garlic chicken with a light whole-wheat breading makes a delicious dinner for a person on a 2,000-calorie diet. A cup of wild rice and a cup of asparagus are good side dishes. A small slice of pound cake topped with fresh fruit is a delicious and low-calorie dessert.
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