A 1,600-calorie diet provides enough energy for daily activity, but is still low enough to promote weight loss in most people. Following specific guidelines can help you stick to a 1,600-calorie diet, while getting adequate nutrition. Eat at least three meals and two snacks daily to keep hunger at bay. Each meal should consist of about 400 calories and each snack 200 calories.
Grains
A 1,600-calorie diet should include at least 5 oz. of grains. A minimum of 3 oz. of your daily grains should come from whole grains -- foods such as 100 percent whole wheat bread, bran, oatmeal and barley. A serving of grains is equal to 1/2 cup of pasta or rice, one slice of bread, half of an English muffin or 1 oz. of crackers.
Vegetables and Fruits
Strive to consume at least 2 cups of vegetables and 1 1/2 cups of fruits on a 1,600-calorie diet. Eat a variety of vegetables, focusing on dark leafy greens and orange varieties. Starchy vegetables and dried beans count as servings of vegetables, but be aware that they are higher in calories than more watery types.
Dairy
Consume at least 3 cups of milk, or milk equivalents, daily. Choose skim milk to keep from eating too much saturated fat or too many calories. A cup of yogurt, 2 cups of cottage cheese or 1 1/2 oz. of cheese all count as 1 cup of milk.
Proteins
A 1,600-calorie diet calls for just 5 oz. of meat or beans daily. Lean meats, such as chicken breast, shrimp, tuna, lean ground turkey, pork tenderloin and sirloin steak, are lower in calories than fattier choices. A 1/4-cup serving of garbanzo beans, black beans or lentils also counts as an ounce.
Fats
Fats are essential for certain body functions. Aim for 5 tsp. of oils daily. Choose oils, such as vegetable or olive oil, over solid fats, such as butter, margarine and other animal fats, because they are usually richer in unsaturated fats that support heart health.
Extras
Every diet plan should have room for discretionary calories. These calories include sweeteners, saturated fats, extra servings and alcohol. A 1,600-calorie plan allows for only about 130 of these calories daily.
Member Comments