2,800 Calorie Diet Plan

When consuming a diet based on a certain calorie amount, like following a 2,800-calorie diet plan, make sure to balance it properly. The healthiest diets feature fruits and vegetables, whole grains, lean meats and lowfat or fat-free milk products. When you make a choice between two different foods, pick the one that has more vitamins, minerals, protein or fiber. Keep your diet interesting and provide your body with lots of nutrients by eating a variety of different foods.

A healthy platter of fish tacos on a table. (Image: piyato/iStock/Getty Images)

Recommended Intakes

The 2010 Dietary Guidelines for Americans lists recommended intakes of each food group for various calorie intake levels. You can keep your diet plan interesting by varying the type of food from each group you eat each day. The 2,800-calorie diet plan includes 2.5 cups of fruit, 3.5 cups of vegetables, 10 ounces of grains, 7 ounces of protein food, like meat, and 3 cups of dairy. You may satisfy these recommendations with any foods you like, but the healthier options will be high in fiber, low in saturated or trans fat, and whole rather than refined grain.

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