A 2000 calorie-a-day diet plan is widely recognized in America as the standard when it comes to healthy eating. In fact, it's the average caloric intake recommended by the 2010 Dietary Guidelines for Americans report released by the U.S. Department of Agriculture. The USDA offers an easy-to-follow 2,000 calorie per day diet plan that many Americans can benefit from, including obese individuals or those looking to maintain a healthy body weight.
Balancing Calories
Sticking to the USDA's 2,000 calorie diet plan isn't difficult as long as you stay vigilant throughout the day in terms of what you eat. It's a good idea to record your daily eating habits to control the number of calories you consume. It's best to balance your caloric intake equally throughout the day to keep your energy levels high and your belly feeling full. For instance, you could eat four 500-calorie meals throughout the day.
Food Groups
The USDA recommends consuming nutrient dense, well-balanced meals. The primary food groups recommended include grains -- especially whole grains, vegetables, fruit, low-fat dairy and meat/beans. The USDA plan calls for very limited saturated fats, salt and sweets; consuming too much of these can quickly run up your daily calorie total. Choosing fresh foods rather than canned goods can help reduce sodium, or salt, intake and sometimes reduce the number of calories you are consuming.
Servings
The USDA 2,000-calorie plan suggests consuming 6-oz. equivalents of grain per day, such as cereal, bread and oatmeal. It also calls for a total of 2.5-cups of vegetables, including leafy green, starchy choices and legumes. This plan recommends you consume 2 cups of fruit each day and 3 cups of dairy products. When it comes to protein sources, aim for 5.5-oz. equivalent servings each day, such as eggs, meat and nuts. You can also consume up to 27 g of healthy fats, found in vegetable oils. No more than 13 percent, or 258 calories, per day should come from sugars and saturated fats.
Sample Meal Plan
A sample breakfast based on the USDA's recommendations may include scrambled eggs, whole-wheat toast and a glass of orange juice. For lunch, you could prepare a turkey sub with vegetables, a cup of low-fat yogurt with fruit and a glass of milk. You can consume a piece of fruit and granola bar for an afternoon snack. At dinner, a lightly-seasoned chicken breast, side of broccoli, whole grain rice and roll flavored with olive oil is a good choice.
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