According to the USDA, eating the right amount of calories is important in managing a healthy weight. An 1,800-calorie diet should encompass each of the food groups and be divided throughout the day among meals, snacks and any calorie-containing beverages 1.
A balanced, 1,800-calorie meal plan would include:
- eight protein portions
- 14 servings of carbohydrate foods
- three or more servings of non-starchy vegetables
- five servings of fat
- any calorie-free foods
One ounce of meat, poultry, beans or cheese is considered a serving of protein. Carbohydrate options include a small pear, one slice of bread or one cup of milk. Choose non-starchy vegetables, such as broccoli and carrots, in at least a half-cup portion. One teaspoon of margarine or olive oil counts as a fat serving.
Foods to Select
A healthy diet includes each food group and a balance of carbohydrates, protein and fat. Incorporate lean protein options, low-fat dairy, whole grain sources, and a variety of fruit and vegetables.
According to the USDA, eating the right amount of calories is important in managing a healthy weight. One ounce of meat, poultry, beans or cheese is considered a serving of protein.
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