The U.S. Department of Agriculture, or USDA, has guidelines for the ideal diet. Moderately active adult women need 2,000 to 2,200 calories, while men need 2,600 to 2,800 calories. According to the Dietary Guidelines for Americans, about 45 to 65 percent of your calories should come from carbohydrates, 10 to 35 percent from protein and 20 to 35 percent from fat. Carbohydrates and protein each provide 4 calories per 1 g, while fat has 9 calories per 1 g. Based on a 2,000 calorie diet, you need 225 to 325 g of carbohydrates, 50 to 175 g of protein and 44 to 77 g of fat each day.
Fruits and Vegetables
The USDA website MyPyramid.gov outlines food groups and proper food portions. According to MyPyramid, you need 1½ to 2 cups of fruits and 2 to 3 cups of vegetables each day as part of a healthy, balanced diet. Bright-colored fruits and vegetables contain important antioxidants that can reduce your risk of chronic diseases. Produce is full of vitamins and minerals that can keep you healthy. In addition, fruits and veggies are naturally low in fat and calories, and high in fiber. They are low in calories and can keep you full for hours.
Dairy
Include 3 cups or equivalents of dairy foods in your diet. Having a diet rich in dairy foods helps build and maintain bones throughout your life. Replace whole-fat milk foods with low-fat or skim varieties to help cut down on excess calories. Single food portions from this group include 8 oz. of milk, 1 cup of yogurt, 1½ oz. of cheddar cheese, 2 cups of cottage cheese or 1 cup of frozen yogurt.
Meat and Meat Substitutes
Consuming protein-rich foods is important for several bodily functions. Protein is found in all cells, and it helps build and maintain new tissues. Your bones, cartilage and blood also need protein for proper functioning. While you need to have 5 to 6½ oz. or equivalents of protein-rich foods in your diet each day, selecting lean meats or meat substitutes, reduces your caloric intake. Eat chicken breast, turkey, cod, lean beef or egg whites instead of fatty meats. Vegetarian protein servings include 1/4 cup of beans, a 2-oz. veggie burger, 2 oz. of tofu or 2 tbsp. of hummus.
Grain Foods
You also need to eat a variety of grain foods, but at least half of your consumption should come from whole grains. These foods are loaded with fiber, B vitamins and important minerals. Eating at least a 3-oz. equivalent of whole grains each day can help with weight management, according to MyPyramid.gov. Eat 3 to 4 oz. or equivalents of grains daily. Servings from this group include one slice of bread; 1/2 cup of oatmeal, brown rice or pasta; half an English muffin; and a 4-in. pancake.
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