You can consume two large slices of pizza, 20 oz. of soda, 7 oz. of french fries and a 6-inch bagel for 2,100 calories. Or you could opt for eight servings of grains, nine servings of fruits and vegetables, three servings of dairy, one serving of nuts, 2-1/2 servings of healthful fats and two servings of meat, poultry or fish for a total of 2,000 calories. Making healthier choices enables you to plan a satisfying 2,000-calorie menu that's as friendly to your waistline as it is to your health.
Factors
A 2,000-calorie diet might be suitable for weight loss or weight maintenance for men or women, depending on your lifestyle. Moderately active women up to age 51 generally need 2,000 to 2,200 calories a day for weight maintenance, while men with similar lifestyles might need 2,400 calories or more. Men and women with sedentary lifestyles should aim for about 13 calories per pound of body weight for weight maintenance, according to Harvard Medical School. If you're moderately active, multiply your weight in pounds by 16, or by 18 if you exercise vigorously regularly. You can substitute your current weight with your desired weight if your goal is weight loss.
Features
A balanced 2,000-calorie diet includes 900 to 1,300 calories from carbohydrates, or the equivalent of 225 g to 325 g of carbohydrates. Six ounces of protein-rich foods spread throughout your meals is generally enough to meet the recommendation of 200 to 700 calories, or 50 g to 175 g, from protein daily, based on a 2,000-calorie diet. Limit dietary fat to no more than 700 calories, or 77 g, but aim to get at least 400 calories, or 44.4 g, from healthful fat sources each day.
Meal Planning
The kind of carbohydrates you choose might mean the difference between feeling satisfied or craving more food than your calorie target can accommodate. Opt for fruit, whole grains and fibrous vegetables more often than starchy vegetables and white, refined grains. When you're planning your menu, build meals around fruits and vegetables and think of proteins and grains as side dishes. One to two servings of whole grains and up to one serving of protein, along with three servings of different varieties of vegetables, make a healthy formula for meal planning. Choose from fruit, nuts, seeds, milk, raw vegetables, nut butters, fruit smoothies and grains for snacks.
Considerations
Although a 2,000-calorie diet is appropriate for most individuals, you might need more to meet your energy needs if you're burning a significant number of calories through athletic training or vigorous physical activity. On the other hand, if you have a sedentary life, your health will benefit from adding exercise to your daily routine as well as monitoring your caloric intake.
References
- National Heart, Lung and Blood Institute: Portion Distortion Quiz
- McKinley Health Center: DASH Diet
- American Heart Association: How Many Calories You Should Eat
- Harvard Medical School: Optimal Nutrition: It's Different for Men and Women
- Centers for Disease Control and Prevention: Protein
- Merck Medicus: 2,000 Calories: Seven Days of Simple Healthy Meals
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