Healthy 2000-Calorie Diet
Here is a nutrient-dense eating plan containing
about 2000 calories. Please note that healthy weight reduction is only
sustainable by following a balanced food plan (from all food groups) which
includes good food choices that offer adequate diet nutrition. For example,
eat whole grains (whole wheat bread, brown rice, whole wheat pasta, whole
grain cereals) rather than processed grains. In particular, refined white
flour foods (such as those with a high-GI value) are not healthy as they
play havoc with our blood glucose levels, which can over time increase
the risk of metabolic disorders such as insulin resistance. Also, as well
as restricting your consumption of saturated fat from animal foods like
red meat and cheese, reduce or eliminate your intake of trans fats in
foods like margarine, candy and cakes. Both saturates and trans fatty
acids are associated with a higher risk of atherosclerosis, heart attack
and stroke.
2000 Calorie Diet Plan
| Food Group |
Number
of Daily Servings |
Serving
Portion Size
Quantity equivalents for each of the food groups |
| Fruit |
4 servings
(2 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
(Bread, Rice, Pasta, Cereals)
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, Legumes, Nuts |
5.5 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
Foods |
3 cups |
Milk - These
each count as 1 cup (1 serving) of milk: 1 cup fat-free milk or yogurt,
1.5 ounces natural cheese such as Cheddar cheese or 2 ounces processed
cheese. |
Fats and
Oils
Representing the amounts that are added
to foods during processing, meal-preparation cooking, or at the table. |
27 grams |
Oils/fats
should be free of trans-fats, and low in saturated fat. |
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). |
267 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)
When is a 2000-Calorie Diet Appropriate?
Eat about 2,000 calories a day if
you are:
- a large size man (little exercise), who
wants to maintain weight.
- a large size man (regular exercise) who wants to reduce weight.
Diet Nutrition and Weight
Loss on a 2000 Calorie Diet Plan
Eating foods with a high nutritional
content is also important for weight reduction. Because in order to lose
weight efficiently, you need to maintain a healthy metabolism which will
digest and process food efficiently and burn calories efficiently. Put
simply, eating 2000 calories of junk food typically leads to a sluggish
and inefficient metabolism, which is not helpful for weight loss. Also,
try to divide your calorie allowance throughout the day, so that you do
not go longer than 3-4 hours without eating.
|