How much you need to eat each day to get to your goal weight depends on your age, gender and activity levels. An 1,800-calorie diet may help both active men and women lose weight, depending on individual caloric needs. An active adult engages in daily physical activity equivalent to walking three miles a day. Consult your physician to determine your calorie needs for weight loss.
Diet Guide
You should be able to meet your nutrient needs consuming 1,800-calories a day if you include a variety of foods from each of the food groups. A balanced 1,800-calorie diet includes 2 cups of fruit, 2 1/2 cups of vegetables, 7 oz. of grains -- a 1 oz. serving of grain equals 1 slice of bread or 1/2 cup of cooked pasta or rice, 6 oz. of meat or beans -- a 1 oz. serving of beans equals 1/4 cup, 3 cups of milk and 5 tsp. of oil. For weight loss, eat three meals and two snacks a day to help better manage hunger and improve energy levels.
Breakfast
Make breakfast a priority on your weight loss diet. Breakfast eaters tend to be healthier and thinner than non-breakfast eaters. Include a variety of food groups at each meal to help make sure you meet your nutrient needs and satisfy taste buds. A balanced breakfast meal on your 1,800-calorie diet may include a cheese omelet made with one egg and 1 1/2 oz. of low-fat cheese, served with two slices of whole wheat toast with 1 tsp. of margarine and 1cup of fresh fruit cup. This meal contains about 470 calories.
Lunch
For lunch, make a healthy cold pasta salad made with 1 cup of cooked whole wheat penne pasta mixed with 2 oz. of diced white meat roasted chicken, 1/2 cup of cooked mixed vegetables and 1 tbsp. of low-fat balsamic vinaigrette, served with 1 cup of nonfat yogurt and 1/2 cup of grapes, with about 610 calories. High-fiber foods, such as fruits, vegetables and whole grains, take your body longer to digest and control hunger.
Afternoon Snack
Low-calorie vegetables make a great snack when trying to lose weight. An afternoon snack idea may include 1/2 cup of celery stalks with 1/2 tbsp. of peanut butter and 1 cup of nonfat milk, for about 170 calories.
Dinner
A healthy dinner option on your 1,800-calorie diet for weight loss may include 3 oz. of grilled salmon served with 1 cup of spinach sauteed in 1 tsp. of olive oil and garlic and 1/2 cup of cooked brown and wild rice. This dinner meal contains about 380 calories. Choose lean sources of protein -- poultry and fish -- and low-fat or nonfat dairy foods to help limit your calorie intake while still meeting important nutrient needs such as iron and calcium.
Evening Snack
For an evening snack, you can have 1/2 cup of fresh berries with 1 tbsp. of whipped topping and three graham cracker squares. for about 165 calories.
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