The 2010 Dietary Guidelines for Americans indicate that the average woman in America eats about 1,800 calories a day, while the average man eats 2,640 calories. Although these caloric intake levels are generally appropriate for healthy men and women to maintain their weight, the majority of Americans are either overweight or obese. Your personal caloric intake per meal will vary depending on your weight control goals, age and activity level.
Importance
Eating a healthy number of calories at each meal can enable you to lose, maintain or gain weight so you achieve a healthy weight for your age and gender. Although a breakfast meal of a toaster pastry and sugary juice may have only 300 calories, the nutrients in a sugar-filled meal are less desirable than a meal that offers you whole grains, dairy, vegetables, fruits and protein. The foods and calories to eat give you energy and nutrients necessary for organ function, digestion and protection from some diseases. They also offer you the opportunity to reduce your risk of developing cardiovascular disease and type 2 diabetes.
Division of Calories
Although you do not have to divide your daily calories into equal amounts for each meal, registered dietitian Joanne Larsen recommends eating roughly the same number of calories for each meal, allowing 200 to 300 calories within your daily amount for snacks. If you eat 2,000 calories a day, a healthy caloric division is 350 to 450 calories at breakfast, 450 to 550 for lunch, 550 to 700 for dinner and 300 calories for snacks. If you do not eat snacks, add 100 extra calories to each meal.
Breakfast Suggestions
Healthy grains and milk products can form the basis for a healthy, appropriately sized meal. If you eat 350 calories at breakfast, you can have 1 cup of whole-wheat shredded cereal, 3/4 cup of skim milk, a piece of fruit or 1 cup of 100 percent fruit juice. If you eat 250 calories for breakfast, reduce your cereal and milk amounts slightly, have 1/2 a piece of fruit. Other healthy breakfasts in the 300 calorie range include oatmeal with milk and fruit, eggs, 1 oz. of cheddar cheese and one slice of toast and a breakfast smoothie made with yogurt and fresh fruit.
Lunch Ideas
A lunch in the 400- to 500-calorie range can fill you up and help you avoid unnecessary snacking. Sandwiches on 100 percent whole-wheat buns, wraps, subs or sliced bread give you part of your 28 to 34 g of fiber allotment. Fill the sandwiches or wraps with a healthy, lean protein such as a grilled chicken breast, thinly sliced ham or turkey, vegetables, small amounts of cheese or a vegetarian patty. A homemade salad with 2 cups of romaine lettuce, 1 oz. of feta cheese, a splash of zero-calorie vinegar and 1 cup of mixed vegetables provides you with just 200 calories. Add a roll, a cup of yogurt and a piece of fruit for an additional 250 to 300 calories.
Dinner Ideas
Dinner meals with a healthy number of calories help you complete your nutritional requirements for the day. Eat more protein if you have eaten mainly vegetables or grains during the day, or add 1/2 cup of brown rice to your plate if you are low on your 5 to 7 oz. grain requirement. Salmon has 133 calories per 4 oz. patty, chicken contains 142 calories in 1/2 of a skinless white breast, beans have about 110 calories per serving and a 3 oz., 85 percent lean hamburger has 213 calories. Use low-fat dressings on salads to save calories for healthier menu items such as sweet potatoes, wild rice, asparagus, broccoli, corn or peas.
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