A 1,500-calorie plan can sufficiently meet the energy needs of moderately active men and women, while helping to spur weight loss. With proper planning, you can meet you daily nutritional needs without feeling overly deprived. Choose a variety of foods from the major food groups to ensure balance and satisfaction.
Grains
A 1,500-calorie plan should include five 1-oz. servings of grains daily. Grains include foods such as pasta, cereal, bread and rice. One serving is equal to a slice of bread, ½ an English muffin, ½ cup of rice or 1 oz. of cereal. For optimal nutrition, choose whole grains as often as possible or at least as half of your daily servings. Whole grains include 100 percent whole wheat bread, brown rice, millet, quinoa, oatmeal and teff. Whole grains offer fiber and naturally-occurring B vitamins to support energy and metabolism.
Vegetables
You need a minimum of 2 cups of vegetables daily for good health on a 1,500-calorie plan. You can easily meet these needs with a salad consisting of 2 cups of salad greens at lunch, ½ cup of baby carrots with 2 tbsp. of hummus at snack time and ½ cup of steamed broccoli at dinner. If you exceed the 2-cup recommendation, it will not likely drastically impact your total calorie intake as most vegetables are very low in calories.
Fruits
Aim to consume at least 1 ½ cups of fruits daily when eating just 1,500 calories. A glass of orange juice at breakfast and ½ cup of blueberries for a midmorning snack fulfills these nutritional needs. Also consider using fruit instead of processed baked goods or "fat-free" treats for a natural, more nutritious dessert.
Dairy
The USDA recommends most adults, regardless of calorie intake, consume a minimum of 3 cups of milk, or dairy equivalent daily. Dairy is a source of protein, calcium, phosphorus, vitamin D and potassium. When limiting your calories, choose non-fat versions such as skim milk and yogurt. A 1 ½ oz. serving of low-fat cheese, such as mozzarella or goat, also fulfills a 1-cup serving of dairy without a tremendous calorie impact.
Protein
Meat, beans and nuts fall into the category of protein. You need only 5 servings daily of these foods to meet your nutritional needs on a 1,500-calorie diet. One ounce of meat, fish or poultry, ¼ cup of beans or legumes and ½ oz. of nuts or seeds counts as a serving. Choose lean meats as often as possible to save calories and reduce your consumption of saturated fat.
Fat and Discretionary Calories
You do need at least 20 percent of your daily calories, or 300 calories total, to come from fats. Focus on plant oils or nuts as healthy sources of unsaturated fats. You may also indulge in about 100 discretionary calories from foods such as added sugar, butter or alcohol daily.
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