The average adult may think sticking to a 2,000-calorie daily diet is difficult, but following a 2,000-calorie diet will provide the average adult plenty of energy without tacking on extra calories that can lead to weight gain. While sticking to a 2,000-calorie diet may require eating the right things at the right times, it does not necessarily equate to eating less or skimping on taste.
Eat Fruits and Vegetables
A healthy, balanced diet should center around fruits and vegetables, which offer the greatest amount of vitamins, minerals, antioxidants and nutrients with the least amount of calories. According to the U.S. Department of Agriculture guidelines, fruits and vegetables should make up half the food sources of each meal. One serving of fruit such as an apple, banana or cup of grapes weighs in at only about 100 calories, while a 1-cup serving of fresh vegetables such as carrots or broccoli packs less than 50 calories. Fruits and vegetables keep the body's insulin and glucose levels steady over long periods of time and prevent sudden feelings of hunger.
Pick the Right Carbs
Grains should make up about 30 percent of the average adult's diet, providing carbohydrate energy the body demands. However, the U.S. Department of Agriculture recommends making at least half of those grain sources whole grains -- such as breads made from whole-grain flour, oatmeal or brown rice -- instead of refined grains -- such as white bread, white rice or other products made from white flour. Whole-grain products pack more vitamin B and more complex carbohydrates, which are slower to break down in the body and leave the body feeling full after a meal longer than refined grains, which are usually full of simple carbohydrates.
Wake Up for Breakfast
Skipping breakfast can actually be the downfall of many diets because it leads to cravings later in the day. Blood-sugar levels teeter at their lowest point when a body awakes from sleep in the morning, making a balanced breakfast such as whole-grain cereal with low-fat milk or an egg-white omelet with orange juice a vital part of a 2,000-calorie diet. Eating breakfast allows the body to slowly begin the metabolism process in the morning, instead of allowing blood-sugar levels to dip further and send signals to the brain to satisfy cravings for quick-fix snacks high in sugar or simple carbohydrates.
Eat Often
Sticking to a 2,000 calorie diet does not necessarily mean eating less frequently, but it does require eating meals at regular times, controlling portion sizes during meals and picking the right snacks to curb hunger between meals. To stay within the 2,000 calorie range, meals should consist of between 500 and 600 calories, which could come from a serving of lean meat such as fish or poultry, a 1-cup serving of fruits and vegetables and a small serving of whole grains, typically about the size of the palm of the hand. Snacks should range between 100 and 200 calories, such as a piece of fruit, a cup of yogurt or a handful of nuts.
References
- Arkansas Department of Human Services: Estimated Calorie Requirements for Ages 2 to 51+ Years
- Arkansas Department of Human Services: Tips for Healthy Eating
- Mayo Clinic: New Dietary Guidelines: How to Make Smart Choices
- Centers for Disease Control and Prevention; Healthy Eating for a Healthy Weight; July 2011
- Centers for Disease Control and Prevention; Improving Your Eating Habits; June 2011
- Centers for Disease Control and Prevention; Cutting Calories; June 2011
Member Comments