Many Americans are in a calorie imbalance, according to the U.S. Department of Agriculture, causing them to be obese and increasing their risk of the chronic diseases associated with carrying excess weight, such as diabetes and heart disease. To maintain a healthy weight you need to balance the number of calories you eat with the number you expend. An 1,800-calorie diet can help sedentary women between the ages of 31 and 50 and moderately active women over the age of 51 maintain their weight.
Maintaining Your Weight
Maintaining a healthy weight can be more difficult than losing weight, because it requires a lifetime commitment. Following some simple guidelines can help you succeed. Keep a food diary to help you track and monitor your intake. Read food labels and measure portions to help you stay in range of your calorie goals. Check your weight once a week, and adjust your diet or increase your exercise if you start to gain.
The Diet
When following a calorie-controlled meal plan, it is important to include a variety of foods from each of the food groups to make sure you meet all of your nutrient needs. A balanced 1,800-calorie meal plan based on the USDA's dietary guidelines should include the following: 1.5 cups of fruits, 2.5 cups of vegetables, six servings of grains, 5 oz. of meat or beans, three servings of milk or dairy foods and 5 tsp. of oil. Following a specific meal plan can also make it easier for you to control your calorie intake.
Breakfast
Make sure you eat regular meals, especially breakfast, to help control hunger and prevent overeating. Try to include a variety of foods from each of the food groups to help you meet your nutrient needs. A healthy breakfast option on an 1,800-calorie diet may include two slices of whole wheat toast with 1 1/2 tsp. of peanut butter, 1 cup of nonfat yogurt and a large banana.
Lunch
A healthy lunch meal idea may include 2 cups of mixed greens topped with 2 oz. of canned albacore tuna with 1 tbsp. of salad dressing, served with 10 whole grain crackers and 1 cup of nonfat milk. The fiber and volume of food in a salad can help hold off your hunger until dinner.
Dinner
For dinner, you might have 3 oz. of grilled chicken breast with 1 cup of cooked brown and wild rice, 1 cup of asparagus sauteed in 1 tsp. of olive oil and 1 cup of mixed greens with 1 tsp. of olive oil and balsamic vinegar. Including more whole grains in your diet will increase your fiber intake and also help hunger management.
Snacks
Snacks make up a healthy part of your weight maintenance plan. Choose more fruits and vegetables to help control calories while curbing your appetite. Adding a protein-rich food to your snack will slow digestion and also help with hunger control. A healthy snack option may include 1/2 cup of grapes with 1 1/2 oz. of low-fat natural cheese.
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