Healthy 1800-Calorie Diet
See below for a nutritious eating plan
containing about 1800 calories. Healthy weight loss is only sustainable
by following a healthy food plan which provides adequate dietary nutrients,
so please pay attention to the recommendations for what type of foods
to eat within each food group. In particular, avoid refined white flour
foods whenever possible, (overconsumption can increase the risk of metabolic
disorders like insulin resistance and type 2 diabetes) iand eat whole
grains instead. Fats consumed should be free of trans fats (commonly used
in production of margarine, candy, cakes) and should be low in saturated
fat. Cheese and red meat are major sources of saturates.
1800 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. |
5 servings
(2.5 cups)
3 cups/wk
2 c/wk
3 c/wk
3 c/wk
6.5 c/wk
|
Vegetables
- 1 cup chopped raw or cooked vegetable, 1 cup vegetable juice, 2
cups leafy salad greens. |
Grains
Whole grains
Other grains |
6 oz
3 oz
3 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, 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. |
24 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). |
195 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)
1800 Calorie Diet
Eat about 1,800 calories a day if
you are:
- a large
size woman (little exercise), who wants to maintain weight.
- a small size man (little exercise), who wants to maintain weight.
- a small size man (regular exercise) who wants to lose weight.
Diet
Nutrition and Weight Control on a 1800 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 (high in calories, low in nutrition) or 'high-density'
foods (calorie-dense) and consider taking a multi-vitamin/mineral supplement,
especially if you feel fatigued or under stress.
|