According to the USDA, eating the right amount of calories is important in managing a healthy weight. An 1,800-calorie diet should encompass each of the food groups and be divided throughout the day among meals, snacks and any calorie-containing beverages.
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A balanced, 1,800-calorie meal plan would include eight protein portions, 14 servings of carbohydrate foods, three or more servings of non-starchy vegetables, five servings of fat and any calorie-free foods. One ounce of meat, poultry, beans or cheese is considered a serving of protein. Carbohydrate options include a small pear, one slice of bread or one cup of milk. Choose non-starchy vegetables, such as broccoli and carrots, in at least a half-cup portion. One teaspoon of margarine or olive oil counts as a fat serving.
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A healthy diet includes each food group and a balance of carbohydrates, protein and fat. Incorporate lean protein options, low-fat dairy, whole grain sources, and a variety of fruit and vegetables.