A 1,600-calorie diet is appropriate for sedentary women and will help keep weight under control. Most nutritional information is created based on a 2,000-calorie diet so you must calculate your intake differently if you don't eat this many calories each day. The nutrients that supply calories include fat, protein and carbohydrates and your intake is directly based on how many calories you consume daily.
Fats
Getting the right kinds of fat is necessary for protecting your heart and brain and for keeping cholesterol levels at a healthy number. Polyunsaturated, monounsaturated and omega-3 fatty acids are the type you should aim to get most of your fat from. Saturated and trans fats are the kind that increase your risk of heart disease you should limit or avoid them. Your fat intake should be 20 to 35 percent of your daily calories, which equates to 35 to 62 g of fat each day for a 1,600-calorie diet. Only 10 percent of your calorie intake, or 17 g, should come from saturated fat and you should get less than 2 g of trans fat each day. Choose fish, nuts, avocado and olive oil for healthy fat benefits.
Carbohydrates
Your diet should be made up of 45 to 65 percent carbohydrates. For a 1,600-calorie diet this is equivalent to 180 to 260 g of carbohydrates each day. Carbohydrates give your body fuel and are available from whole-grain foods like oatmeal or whole-wheat bread, fruits and vegetables and dairy foods. Choosing complex carbohydrates gives your longer-lasting energy and increases your fiber intake. Limit carbohydrates from soda, desserts and refined grains because they don't offer as much nutritional benefit.
Protein
All the cells within your body depend on protein for health. Adequate protein intake is important for cell repair and healthy muscles. Your daily calorie intake should be made up of 10 to 35 percent protein. For a 1,600-calorie diet this is 40 to 140 g of protein daily. Lean sources are lower in saturated fat and calories and include lean beef, chicken, fish, beans, nuts, dairy foods and eggs.
Sample Meal Plan
Weighing and measuring your foods is a good way to get a feel for sticking to portions that add up to 1,600 calories per day. For breakfast have 100 percent fruit juice with whole-grain toast and whole-grain cereal and skim milk. Lunch could be a roast beef sandwich on whole-wheat bread with low-fat cheese, light mayonnaise and lettuce and tomato with fruit or fish served with whole-grain bread, vegetables, berries and a glass of skim milk. Choose salmon, a baked potato with margarine, a dinner roll, carrots and green beans and unsweetened iced tea or vegetable and chicken soup with a baked sweet potato, broccoli and skim milk for dinner. Snack on popcorn, crackers with peanut butter or low-fat frozen yogurt and fruit.
References
- MyPyramid.gov: Food Groups
- HelpGuide.org; Good Fats, Bad Fats and the Power of Omega-3 Fats; Melinda Smith, et al.; April 2011
- University of Iowa Hospitals and Clinics: Calories: How Many Do You Need?
- National Heart Lung and Blood Institute: Traditional American Cuisine: 1,600 Calories
- Arkansas Department of Human Services: Sample Menu: 1,600-Calorie Daily Meal Plan
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
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