Healthy 1600-Calorie Diet
See below for a nutritional eating plan
containing about 1600 calories. Healthy weight loss is only sustainable
by following a balanced food plan which provides adequate diet nutrition,
so please pay attention to the recommendations for what types of food
to eat within each food group. In particular, eat whole grains rather
than processed grains. Refined white flour foods are not healthy food
options as they play havoc with our glucose metabolism, leading to a higher
risk of insulin disorders. Also, avoid trans fatty acids in margarine,
candy and cakes. Lastly, note that overeating cheese and red meat is a
major cause of our high intake of saturated fats, which can lead to a
higher risk of atherosclerosis, heart attack and stroke.
1600 Calorie Diet Plan
| Food Groups |
No of
Daily Servings |
Serving
Portion Size
Quantity equivalents for each food group |
| Fruits |
3 servings
(1.5 cups) |
Fruits -
1 cup chopped raw or cooked fruit, 1 cup fruit juice. |
Vegetables
Dark green vegetable.
Orange vegetable.
Legumes.
Starchy vegetable.
Other vegetables. |
4 servings
(2 cups)
2 cups/wk
1.5 c/wk
2.5 c/wk
2.5 c/wk
5.5 c/wk |
Vegetables
- 1 cup chopped raw or cooked vegetable, 1 cup vegetable juice, 2
cups leafy salad greens. |
Grains
Whole grains
Other grains |
5 oz
3 oz
2 oz |
Grains -
These each count as 1 ounce-equivalent (1 serving) of grains: half
cup cooked rice, pasta, or cooked cereal; 1 ounce dry pasta or rice;
1 slice bread; 1 small muffin (1 oz); 1 cup ready-to-eat cereal flakes.
|
| Lean Meats,
Beans, Tofu, Nuts |
5 oz |
Meat and
beans - These each count as 1 ounce-equivalent: 1 ounce lean meat,
poultry, or fish; 1 egg; quarter cup cooked dry beans or tofu; 1 Tbsp
peanut butter; half ounce nuts or seeds. |
| Dairy |
3 cups |
Milk - These
each count as 1 cup (1 serving) of milk: 1 cup milk or yogurt, 1.5
ounces natural cheese such as Cheddar cheese or 2 ounces processed
cheese. |
Oils and
Fats
Representing the amounts that are added
to foods during processing, meal-preparation cooking, or at the table. |
22 grams |
Oils/fats
should be free of trans-fats. |
Remaining
Calorie Allowance
The discretionary calorie allowance
is the remaining amount of calories in each food pattern after selecting
the specified number of nutrient-dense forms of foods in each food
group. The number of discretionary calories assumes that food items
in each food group are selected in nutrient-dense forms (that is,
forms that are fat-free or low-fat and that contain no added sugars). |
132 calories |
If as part
of your eating plan you choose foods with a higher fat or sugar content
than those recommended, these extra calories should be taken from
your remaining calorie allowance. |
Source: USDA Food Guide (Dietary Guidelines
2005)
1600 Calorie Diet
Eat about
1,600 calories a day if you are:
- a medium
size woman (little exercise), who wants to maintain weight.
- a medium size woman (regular exercise), who wants to lose weight.
- a large size woman (little exercise), who wants to lose weight.
Diet
Nutrition and Weight Loss on a 1600 Calorie Diet Plan
A
healthy body loses weight more efficiently than an unhealthy body. So
pay attention to the nutritional value of your diet as well as calories.
Avoid 'empty-calorie' foods and 'high-density food', and (if you feel
tired or under stress) consider taking a multi-vitamin/mineral supplement.
|