An 1,800-calorie diet will help most adult women maintain their weight. For very active women, 1,800 calories may bring about weight loss. Choosing nutritious foods to fill your 1,800-calorie days can help maximize your health, energy and appearance.
Components
A balanced 1,800-calorie diet makes sure a woman gets enough iron, calcium and folate to support her health needs. It includes 6 oz. of grains, 2.5 cups of vegetables, 1.5 cups of fruits, 3 cups of milk and 5 oz. of meats or beans. The U.S. Department of Agriculture Food Guide Pyramid also suggests an 1,800-calorie plan include about 5 tsp. of unsaturated oils daily, such as olive, safflower and canola. Your total daily fat intake should be between 20 and 35 percent of calories to support health. In addition to all the healthy foods, you can afford about 195 calories in discretionary foods, such as saturated fats, added sugars, alcohol or extra servings from any of the food groups. To keep yourself from becoming overly hungry and to provide a constant flow of energy for your system, plan to eat three 500-calorie meals and two 150-calorie snacks daily.
Breakfast
A sample 500-calorie breakfast includes ½ cup dry steelcut oatmeal cooked in water with 2 tbsp. raisins. Serve with 1 cup skim milk and 1/2 oz. toasted almonds. Other options might be a serving of high-fiber cereal; choose one with about 200 calories per serving, with 8 oz. skim milk, a fresh peach and a toasted English muffin with 1 tbsp. all-fruit spread or two eggs scrambled with fresh spinach and mushrooms, 1 oz. feta cheese, a whole wheat pita and 6 oz. of calcium-enriched orange juice.
Lunch
Skipping lunch or opting for fast food can set you up for diet failure. Women who skip lunch because they are busy or are trying to save calories may just end up overeating later in the day. Fast food often contains a high number of calories per serving, without adequate nutrition. Stick to 500-calorie meals such as 3 oz. of roast chicken breast on two slices of whole wheat bread with a sliced apple and 1 tbsp. low-fat mayonnaise mixed with 1 tsp. curry powder. Eat the rest of the apple with ½ cup low-fat cottage cheese for dessert. Make a taco salad with ½ cup black beans, 3 cups romaine lettuce leaves, ¼ of an avocado, ¼ cup salsa and 2 tbsp. low-fat sour cream. Have a serving of baked tortilla chips and an orange on the side. If you are eating out, choose a cup of broth-based soup, such as chicken noodle or minestrone, with a turkey sandwich on whole wheat topped only with mustard and vegetables.
Dinners
For an easy 1,800-calorie dinner that anyone in your family might enjoy, broil a 3 oz. serving of fish, poultry or meat and have with 1 cup of brown rice and 1 cup steamed vegetables of choice. Enjoy a large side salad with this meal made from leafy greens, cucumbers, shredded carrots, grape tomatoes and a 2 tsp. of an olive-oil based dressing. For more interesting meals, try 1 cup of whole wheat pasta mixed with ½ cup white beans, 1 cup steamed broccoli and 1 tbsp. pine nuts or 3 oz. grilled shrimp, avocado slices and 2 tbsp. salsa wrapped in two corn tortillas with ½ cup quinoa mixed with ¼ cup black beans, chopped tomatoes, lime juice and fresh cilantro.
Snacks
Plan your snacks for times when you know you will go three or more hours between meals. Between breakfast and lunch or lunch and dinner are good snack times. If you are prone to late-evening munching, you may benefit from a late-evening snack instead. Easy, diet-friendly 150-calorie snacks include 8 oz. of nonfat yogurt with 1 cup strawberries, a small apple with 1 tbsp. peanut butter, a glass of skim milk with four woven wheat crackers, 1 ½ oz. of cheese or 1 cup blueberries with 1 cup soy milk.
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