Whether you require 1,500 or 3,000 calories per day, you should strive to include healthy choices in your meal plan. The FDA uses 2,000 calories as a standard reference on food labels. The 2,000-calorie diet can be appropriate for weight maintenance, weight gain or weight loss, depending on your current caloric needs. Your specific needs depend on your age, gender and activity level. Work with a health care professional to determine your calorie requirements.
Carbohydrates and Whole Grains
The USDA Dietary Guidelines recommend that 45 to 65 percent of your calories come from carbohydrates, and the USDA MyPlate encourages consumers to choose whole grains. An example would be to choose brown rice versus white rice for your side dish. Other examples of whole grains include oatmeal, whole-grain toast, sandwiches on whole-grain bread or whole-wheat pasta. For a 2,000-calorie diet, plan to eat two to three servings of whole grains per meal and one to two servings of grains for snacks.
Fruits and Vegetables
According to MyPlate, half of your plate should be fruits and vegetables. Try to eat a variety of colors at each meal to maximize the number of vitamins and minerals from these foods. Fruits and vegetables contain a number of different micronutrients, such as vitamin A, vitamin C, potassium and folate. Include non-starchy vegetables, such as leafy greens, peppers or mushrooms and fresh fruits, into your meal plan. For a 2,000-calorie meal plan, include 2 to 3 cups of vegetables per day and 1 to 2 cups of fruit per day.
Protein
Protein-rich foods should account for about 15 percent of your daily calorie needs. For a 2,000-calorie diet, this equals 5 to 6 oz. of cooked protein. As a quick guide, a 3-oz. portion of meat is equal to the size of a deck of cards. Protein-rich foods include meat, such as pork, beef and poultry, as well as beans, cheese, seafood and eggs. When possible, choose lean meats and seafood rich in omega-3 fatty acids, such as salmon, tuna and mackerel.
Fat
Although they can account for 20 to 35 percent of your calories, added fats should be used sparingly in a healthy 2,000-calorie diet. Choose unsaturated fats over saturated or trans fats. Unsaturated fats include oils and are typically liquid at room temperature, whereas saturated fat is usually solid at room temperature. Substituting saturated fat, such as butter, for canola oil may reduce your risk for heart disease.
Sample Meal Plan
The following sample meal plan gives you ideas for items to include in your 2,000-calorie diet. For breakfast, eat ½ cup steel cut oatmeal with ¼ cup raisins, and drink 8-oz. of low-fat milk. For a mid-morning snack, enjoy 6 oz. of low-fat yogurt. For lunch, make a turkey sandwich with lettuce, tomato and whole-wheat bread, eat one small apple and a 1-cup green salad,and drink 8 oz. of low-fat milk.
For your afternoon snack, dip ½ cup cucumber slices and ½ cup bell pepper slices in ¼ cup hummus. At dinnertime, have 5 oz. of grilled salmon with miso glaze; 1 cup steamed broccoli; ½ cup brown rice; ½ cup cantaloupe; and 8 oz. of low-fat milk. To your day off with an evening snack of ½ cup of trail mix.
Member Comments