To maintain a healthy body, you should balance your calorie intake. A calorie-controlled diet should include a variety of foods from each of the food groups to make sure you meet all of your nutrient needs. A 1,750- to 1,800-calorie diet can help inactive women over the age of 30 maintain a healthy weight, and help active men and women lose weight.
Diet Basics
Based on the USDA's MyPyramid, a balanced 1,750- to 1,800-calorie diet should include 1 1/2 cups of fruit, 2 1/2 cups of vegetables, six servings of grain, 5 oz. of meat or beans, three servings of milk and five servings of fat. Evenly distribute food items among your three meals. Eating about the same amount of food at regular intervals can help you keep your energy levels up and control your appetite.
Breakfast
People who eat breakfast tend to be healthier and thinner, according to the dietitian website RD411. A balanced breakfast on your calorie-controlled diet should include one serving of fruit, two servings of grain, 1 oz. of meat or beans, a serving of milk and one serving of fat. A sample breakfast meal may include a toasted whole-wheat English muffin topped with one scrambled egg -- scrambled in 1 tsp. of margarine -- and 1 1/2 oz. of low-fat natural cheese. Serve with 1 cup of orange juice.
Lunch
A balanced lunch on a 1,750- to 1,800-calorie plan should include 1/2 cup of fruit, 1 cup of vegetables, two servings of grain, 2 oz. of meat or beans, one serving of milk and two servings of fat. For lunch, you may have a tuna sandwich made with 2 oz. of canned tuna packed in water mixed with 1 tbsp. of low-fat mayonnaise served on two slices of whole-wheat bread. Include 1 cup of nonfat yogurt, 1/2 cup of unsweetened canned peaches and 1 cup of mixed greens topped with 1 tbsp. of fat-free salad dressing.
Dinner
Your dinner on a 1,750- to 1,800-calorie diet should include 1 1/2 cups of vegetables, two servings of grain, 2 oz. of meat or beans, one serving of milk and two servings of fat. Your dinner may include 1/2 cup of cooked beans pureed into a paste and spread into two soft corn tortillas, topped with 1 1/2 oz. of low-fat cheddar cheese, and served with 1 cup of broccoli sauteed in 1 tsp. of oil and garlic and 1 cup of mixed greens with 1 tbsp. of salad dressing.
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