There are a number of diets out there that can help you lose weight, but the only method proven to be most effective is eating fewer calories than you burn. A 1,600-calorie diet can help women over the age of 51 maintain a healthy weight, while helping younger active women and men of all ages lose weight. Consult with your doctor before starting any weight loss program.
Balanced Diet
A balanced diet provides you with the right amount of calories and nutrients to maintain your weight and support good health. To meet your nutrient needs on a lower calorie diet you need to make most of your food choices nutrient-dense. Nutrient-dense foods contain high amounts of essential vitamins and minerals in a low-calorie package, and include foods such as fruits, vegetables, whole grains, lean sources of protein, low-fat and nonfat dairy foods and healthy fats.
1600-Calorie Meal Plan
A balanced 1,600-calorie diet should include 4 to 6 servings of vegetables, two servings of fruit, five servings of whole grains and other starches, three servings of lean proteins, two servings of dairy foods and six servings of fat or oils.
Food Choices
To help you control your calorie intake, you need to understand portion sizes for the items in each of the food groups. One serving of vegetable equals 1 cup of leafy greens or 1/2 cup of cooked or raw vegetables. One serving of fruit equals one small piece of fruit, 1/2 cup of cut up or canned fruit, 1/4 cup of dried fruit or 2 tablespoons of raisins. Grain servings include one slice of bread, 1/2 of a roll or English muffin, 1 ounce of ready-to-eat cereal, 1/2 cup of cooked hot cereal, pasta or rice or 1/2 cup of cooked potatoes, peas or corn. One serving of lean protein includes 3 ounces of lean poultry or fish, six egg whites, 1 cup of tofu, 1/2 cup of tempeh or 1 cup of beans or peas. Milk servings include 1 cup of low-fat or nonfat milk, 1 cup of plain yogurt, 1 ounce of low-fat cheese or 1 cup of fortified soy milk. Fat or oil serving sizes include 1 teaspoon of margarine, 1 teaspoon of oil, 1/2 teaspoon of peanut butter or 1 tablespoon of salad dressing. Carefully measuring and tracking your intake will help you stay on target.
Sample Meals
Eating regularly will help keep your metabolism going, improve your energy levels and control hunger. Aim for three meals and one snack a day. A sample breakfast meal on your 1,600-calorie diet may include an egg white omelet with 1/2 cup of cooked spinach and 1 ounce of cheese, served with one slice of whole wheat toast with 1 teaspoon of margarine. For lunch, you can try an entree salad with 2 cups of mixed greens topped with a 3-ounce portion of grilled salmon and 1 tablespoon of salad dressing, served with 6 to 12 whole grain crackers and a small apple. A healthy dinner meal may include 3 ounces of roasted chicken breast with 1 cup of steamed broccoli and a 1-cup portion of a baked potato with 2 teaspoons of margarine. Try a nonfat plain yogurt as a snack.
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