2000 Calorie Diet Sample

2000 calories

Sticking to a diet of 2,000 calories means cutting down on your caloric intake. This type of plan is effective, safe, and allows you to choose foods by serving sizes, and types of food to eat. Increase your chances of success by eating a variety of foods that are healthy and balanced. Use the guide pyramid Food and Drug Administration for the portion size and rotate the food to help you stay on track. Keep in mind when reading food labels that the suggestions herein are based on a 2,000 calorie diet . Take time to understand how to read food labels before you go shopping. This article will help you understand what foods are recommended, advice easy measurement, sample menus and healthy eating.

FDA's food pyramid

What has changed?

The old pyramid grains ADF suggested to eleven servings a day, and fruits and vegetables to five servings per day. Three servings of meat and beans have been recommended three servings of milk per day. The old system of the FDA told us to use oil sparingly or not at all, tells us the new six teaspoons is safe. The ratio of meat to grain has doubled, where fruit and vegetable servings decreased.

Recommendations 2000 calorie diet food grains Old New 6-11 servings 6 ounces vegetable 3.5 2.5 servings Fruits 2-4 servings 2 cups cups of meat and beans 2-3 servings of milk 5.5 oz 2-3 servings 3 cups oil to use sparingly 6 teaspoons

A simple way to measure food

If you do not have a kitchen scale at home, following recommended servings may be difficult. When measuring foods, make sure you get the right amount to using these guidelines:

• Fruit = size of a baseball
• Part bulb vegetables = ½ cup of the bulb
• Cereals and grains = standard teacup
• Pasta and rice = hollow palm
• Meat, chicken or fish = palm size woman
• = Beans bulb part of the bulb
• Two tablespoons of peanut butter = size of a walnut shell
• Milk = standard yoghurt pot
• Dressing = half a nutshell

Create your own and Mix Up

Mix your food choices so you do not get bored. Eating the same foods day after day will make you unhappy palace. Here are some meal ideas you can use to start, then mix for variety. Any combination of breakfast, lunch, tea and dinner is 2,000 calories. Challenge yourself to find and eat healthy foods by creating recipes low in fat and rich in whole grains, beans, fish and rice.

Breakfast

• Toast with jam and cereal bar
• Of oats with skim milk top with blueberry or strawberry
• whole grains; buy in bulk and create your own
• plain yogurt with fruit and a glass of juice
• Hard-boiled egg and a cup of fruit

Lunch

• Potato baked with black beans
• turkey sandwich with low fat, whole wheat bun use
• Green salad with boiled egg and low fat dressing
• Tuna mixed with tablespoon low fat mayonnaise and whole wheat crackers
• Spinach salad with fruit, corn and nuts

Snacks

• Raw vegetables like carrots, red or yellow
• Popcorn without butter
• Trail mix or granola bar
• Two sticks of whole grain bread
• Fruits like bananas, apples, oranges

Dinner

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