In a healthy 1,800 calorie diet, 55 percent of total calories comes from carbohydrates (the Acceptable Macronutrient Distribution Range, or AMDR, of carbohydrates for healthy Americans is 45 to 65 percent of total calories), 25 percent from fat, and 20 percent from protein. These major nutrients should come from a variety of whole foods, such as grains and starches, lean meats and meat substitutes, fruits and vegetables, dairy products and healthy fats.
Grains and Starches
The starches/grains group includes foods such as breads, cereals, pasta and rice. Examples of one serving of starches/grains includes 1 oz. or 1/2 cup cooked oatmeal, one slice of bread, a 6-inch tortilla, or 1/2 cup of cooked rice. With a well-balanced, 1,800 calorie meal plan, consume six servings of these foods throughout the day. For example, you may choose 1/2 cup of oatmeal for breakfast with a slice of toast, a sandwich on whole grain bread for lunch, and 1 cup of cooked brown rice for dinner.
Meats and Meat Substitutes
The meats and meat substitutes food group includes beef, poultry, fish, eggs, nuts, seeds, starchy beans and soy foods. An 1,800 calorie meal plan includes approximately 5 oz. of lean meats daily. For example, one egg is the equivalent of 1 oz. of meat. You may choose an egg for breakfast, 1 oz. of peanut butter on your sandwich or a piece of fruit for lunch, 1 oz. of seeds for a snack, and a 3-oz. veggie (soy-based), turkey, or hamburger for dinner to satisfy the calorie and nutrient requirements for this food group.
Fruits and Vegetables
Fruits and vegetables are an essential component of a healthy diet. On an 1,800 calorie meal plan, consume 1.5 cups of fruit (or the equivalent) and 2.5 cups of vegetables daily. You may choose a 1/2-cup of orange juice with breakfast, one small to medium-sized apple with lunch, and 1 cup of strawberries after dinner to fulfill the requirement for fruits. Unlike raw or cooked vegetables or fruits (1 cup = 1 cup), it takes 2 cups of raw, leafy greens to equal a 1 cup serving from this food group. Eating a leafy green salad with lunch (2 cups of romaine lettuce), a cup of vegetable juice with your afternoon snack and a 1/2-cup of cooked carrots with dinner would satisfy the recommendations for the vegetable group.
Dairy Products
Though MyPyramid recommends consuming three 8-oz. cups of non- or low-fat milk or yogurt daily on an 1,800 calorie diet, not everyone tolerates (or, for that matter, enjoys) consuming dairy products. If you choose to drink two glasses of milk (or the equivalent) daily, you can make up the leftover calories by eating an extra piece of fruit or a starch/grain serving. One serving of milk/yogurt provides approximately 90 calories without added fats or sugars. Three glasses of skim milk or two glasses plus a small container of plain yogurt would satisfy the recommendation for this food group.
Fats, Oils, and Sweets
To avoid extra calories, the Dietary Guidelines for Americans recommends choosing lean, naturally low-fat foods without added sugars. An 1,800 calorie meal plan allows for 5 tsp. of oils (or liquid oils or other foods which count as a fat) daily. For example, four large, ripe olives equals 1/2 tsp. of oil, while 1/4 of a medium avocado equals 1.5 tsp. of oil. Eating these foods plus 1 tsp. of light tub spread on your breakfast toast and 2 tsp. of dressing on your leafy green salad would fulfill the recommendation for this food group. "Discretionary calories" are those left over in any meal plan for "fun foods" and depend on factors such as age and activity level. Usually MyPyramid recommends between 100 to 300 "discretionary calories."
References
- Nutrition for Foodservice and Culinary Professionals. 6th Ed; Karen Drummond and Lisa Brefere; 2007
- MyPyramid: 1800 calorie meal plan
- Dietary Guidelines for Americans
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