For serious dieters, it is crucial that you know the amount of calories that your body needs each day. There are a lot of factors to consider before this can be determined, such as age, gender, daily activities, weight; but the FDA has revealed a safe number and that is 2,000.
This is the number they use to identify the daily amount of valuable nutrients that the body needs daily. This is what you can find on the back of food packages. You might wonder what good low calorie meals look like.
Two Thousand Calorie Food Plan:
If you focus your diet more on fruits and veggies, hear are the recommended amounts: 2 cups of fruit and 2 1/2 cups of veggies. This can be a cup of any veggies, 1 cup of berries, a medium apple slice, and 12 baby sliced carrots.
When it comes to grains, the food experts recommend that you have a 5-inch tortilla, a cup of rice, a slice of bread, and an English muffin. You only need 6 servings of 1-ounce equivalent foods for grains.
Low fat dairy requires three cups. Perhaps you can have a cup of yogurt, a cup of soy milk, and 1/3 cup of shredded cheese.
For protein intake, the recommended amount is 5 and 1/2 ounce food equivalents which can be from 3 ounces of beef, chicken, or salmon. Take it with 12 almonds and ¼ cup of beans that are cooked well.
On the other hand, for oils and salts, oils should be 27 grams and salt should be 2,300 mg. For oil, it should be 5 1/2 tsp.; and salt is 1 tsp. too. For solid fats and also added sugars, the daily intake should be 258 calories. This means a 2-ounce candy bar or one piece of glazed donut.
It is more accurate and healthier if you come up with a daily meal plan than to keep on counting calories. According to the National Heart, Lung and Blood Institute, the 2,000 calorie diet plan is good for those women who are 19 to 30 years old who have sedentary lifestyles.
Women who are 19 to 50 years old that are moderately active physically, and also for active women who are beyond 50 and men who are sedentary and are of the same age group. But this is solely for weight maintenance.
That only means that with physically active men and women who are under the age of 50, following the 2,000 calorie meal plan will indeed make them lose weight easily.
Generally, a 2000 Calorie meal plan is composed of the following: 7 servings of grains, 8 servings of veggies, 3 servings of dairy, and 8 servings of beans and meat. There are also some things that you have to avoid when you follow this meal plan.
Sugar intake should be limited. Trans fats should also be avoided. You should also limit saturated fats by just consuming poly-unsaturated and mono-unsaturated fats. One thing that you should consume a lot when you follow this diet as well as any diet you have in mind is fluids. Remember, we become what we eat, so we must to be very careful on what we put on our mouth.
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