Tracking the 2,000 Calorie Diet Plan
Article by Diet Bites
The Standard Kcals for Nutrition Patterns, Official American Food Pyramid
The 2000 calorie diet is the base which is used in creating data for nutrition labels as well as the guidelines recommended by the Food Pyramid.
When restricting energy while attempting to lose unwanted pounds, most individuals consume less than this amount during this time.
We have always strongly encouraged getting in touch with the nutrition labels that accompany the foods that you choose to put into your meal plans and snacks. Therefore, it's important to remember that before you reach into that box, can or package that the recommendations are based on the 2000 kcal base, so you should adjust the amount that you plan to consume accordingly.
This amount of energy values is quite adequate for almost-all individuals and it's extremely easy to fit all of the daily food group recommendations and serving sizes into this plan. There will also be room to spare when foods are wisely chosen so that the dieter can add a treat or two that they favor; these are known in the health world as discretional calories.
Food Group Recommended Servings for the 2000 Calorie Diet
Take note that an 'equivalent' is generally equal to one ounce of a food in its solid state. The free diet menus have a zero to low caloric beverage added to each. When margarine is suggested, it is always recommended in its reduced fat state.
Grain Group: Six ounce equivalents. It's time for whole grain goodness in the form of cereals, oats, wheat bread, rye and yes - even whole grain pasta.
Menu Plate Based on Whole Grains
Today we will enjoy a cup of whole grain pasta of any variety that is served with our favorite marinara, spaghetti or pasta sauce to which 1 cup of the following sauteed vegetables have been added: mushrooms, bell peppers, onion and garlic. We will also enjoy a side of rye bread with our meal along with a nice side salad of leafy greens, cherry tomatoes and sliced cucumbers. We'll use the reduced fat dressing on our salad.
Vegetable Group: Two and one-half cups of orange, yellow, red, purple, white and leafy dark green vegetables. We have all colors of the rainbow to choose from; this is just one thing that makes the Vegetable Group so much fun! Having so many choices opens up so many tasty paths for those seeking to shed the fat and step onto the lean.
Menu Plate Based on Vegetables
It's challenging to beat a nice stir fry when it comes to getting in our daily dose of vegetables but today, we're going to make some tasty wraps. We will use three cups total of the following vegetable selections in our recipe: broccoli florets, button mushrooms, chopped onion, celery, baby carrots.
The mix can be steamed, boiled, grilled or pan roasted on the stove top or in the oven. We prefer the roasting method because it leaches out the natural oils found in these foods and produces tantalizing flavors. After the vegetables are done we can add salt and cracked black pepper to them - or other desired seasonings or even drizzle with a low fat sauce before adding them to our wrap.
Fruit Group: Be sure to consume about two cups per day and ensure that you have a nice assortment of colors and textures. Including fruits that are rich sources of Vitamin C will assist in boosting your immunity which is often compromised amid the caloric-restricted phase. Many individuals fail to consume enough foods (or the types of foods) containing the essential vitamins and minerals necessary for the body which bolster immunity and fight against invading agents which in turn, can cause or contribute to illness and disease. The Vitamin C rich fruits will assist in decreasing these risks significantly.
Menu Plate Based on Fruits
Let's purchase a pineapple at the market - and because it's the middle of summer, they are at a greatly reduced price, as are delicious mangos. So let's purchase a couple of mangos, too. Once we are ready to prepare our meal, we will cut the pineapple in half. Next, we will hull out the center and reserve it in a medium-sized bowl. Let's cut that into bite-sized chunks and let's also cut up our mangos in the process.
Now it's time to add some chunks of extra lean ham. We have chosen to use the deli variety of ham because it is not only extremely lean, it's also inexpensive. Ham marries so well with the fruits we are using for this recipe. Let's add a couple of spoons of light or dark brown sugar to the fruit mixture; now let's stir gently to incorporate the flavors. It's time to transfer it to the hulled shell. There will be a nice mound shape to the dish - and another perk is that there will be no pot-scrubbing involved! Let's dig in and we'll also enjoy a few other food favorites with our meal including an Hawaiian style dinner roll, a simple side salad and a container of low fat yogurt for dessert - or we can use it as a dressing for our fruit salad.
Dairy Group: Three cups is the recommended amount for liquids; for cheese 1.5 ounces is the base. Cottage cheese equals a 1/2 cup serving.
Protein Group: Both animal and vegetable sources of protein reside in this group. The animal based choices include meat, eggs, fish and poultry selections. The vegetable based include dried beans, dried peas, nut butters, natural nuts in the shell, and seeds such as sunflower and pumpkin.
In Summary: Exercise for Larger, Stronger Skeletal System Composite
Be sure to add a minimum of twenty minutes of moderate exercise to your plan which will strengthen the body and bolster good health. Exercise is key to a healthy skeletal system. People who embrace a significant amount of healthy activity throughout their day have larger bones - and stronger bones in comparison to couch or lawn chair potatoes.