Eating adequate calories helps fuel your body for basic functions like breathing and sleeping and more complex activities such as driving and playing sports. Consuming adequate calories from a wide variety of foods also helps to ensure that you obtain essential vitamins and minerals. Plan your daily menus around an abundance of nutrient-dense foods from all the food groups.
Significance
In general, men should consume no fewer than 1,500 calories per day and women no fewer than 1,200 calories per day. Inadequate calorie consumption increases the chances for nutrient deficiencies and can lead to unhealthy activities such as binge eating. So check with your doctor before starting an 1,180-calorie diet. Reading nutrition labels can help you track caloric intake and adjust meals to obtain sufficient energy.
Macronutrients
The USDA's dietary guidelines for Americans recommends that 45 to 65 percent of your daily calories come from carbohydrates, 10 to 15 percent from proteins and roughly 20 to 35 percent from fat. Consume mostly whole grains such as brown rice and whole-wheat pasta and nutrient-dense protein sources such as beans and fish. Choose heart-healthy fats like nuts, fish and seed oils. Add calcium-rich milk to your breakfast to increase your caloric intake.
Meal Plans
Obtain at least 1,200 calories per day by consuming four small meals of at least 300 calories each or three meals with at least 400 calories each. Sample menus include oatmeal with one fried egg, fruit and milk for breakfast, and a turkey sandwich on whole-wheat bread and fruit for lunch. Dinner options include whole-wheat pasta with meat and vegetable sauce or brown rice with grilled meat and vegetables. The 1,200 calorie meal planner from the National Heart, Blood and Lung Institute can help you prepare daily meals.
Considerations
Every person has different calorie needs based on age, sex, height, activity level and health status. Special populations such as pregnant women and growing children have increased calorie needs, and obtaining only 1,180 calories per day is not adequate for these groups. Consult a physician or registered dietitian to determine the appropriate caloric intake for you.
References
- "Nutrition: Real People, Real Choices"; Susan Hewlings and Denis Medeiros; 2008
- Health.gov: Dietary Guidelines for Americans
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