Recommended Discretionary Kcals
for the 2200 Calorie Diet

Article by Diet Bites

The amount for this plan equals 290 discretionary calories.

Just a caveat; these kcals are to be used in conjunction with your healthy weight loss plan to enjoy foods that you like but that remain low in dietary fat grams, cholesterol and sodium content.

Energy Choices Impact Amount of Food in the Diet

Why is making choices that are low in these values matter to your weight loss plan?

Firstly, they also impact our state of health - as well as fortify the body against certain illness and disease. By opting for the healthiest daily diet possible, in turn we might forego getting diabetes like our father or mother did - or we might dodge getting that heart attack that seems to run in the family genes.

Secondly, foods that are lowest in fat, cholesterol and sodium tend to be closer to their natural state, thus containing fewer kcals. And if the food is leaner in this area, then doesn't it go without saying that the dieter will be able to enjoy larger amounts of food when wise choices are made.

Let's see a few comparisons in this area, shall we? James is on a weight loss plan and these are the choices that he made for lunch and dinner. Both contain close to the same number of calories (about 550); which meal would you rather enjoy?

Lunch Plate: 1 roasted small-sized chicken breast, 1 small baked potato with reduced fat margarine, 1 dinner roll, 1 cup of butternut squash with another serving of the margarine.

Dinner Plate: 3 ounces of pan roasted flounder seasoned with lemon pepper and rosemary sprigs right from the garden, 1/2 cup of steamed white rice, 1/2 cup of boiled carrots, 1 cup of green beans, 1 side salad of chopped lettuce with a few cherry tomatoes and one-half a sliced cucumber with balsamic vinegar dressing, 2 slices of diet wise whole grain bread, 1 cup of watermelon, 1 cup of honeydew melon and 1 cup of cantaloupe served in a pretty peek-a-boo bowl.

When it comes to more - then more is always better when one is on a restricted diet. The ability to refuel and fill the tummy until it is fully satisfied is very desirable and will assist in resisting a tempting binge - or in returning to the kitchen a couple of hours after the meal for a snack...or two...or three.

In Summary

The next time that you start to plan what you're going to eat at meal time as well as for snacking purposes, consider all of your choices within the particular Food Groups inside the American Food Pyramid.

If you find that you're energy tank is getting full and you still need to add more vegetables to meet your minimal serving recommendations, look at the potential selections lowest in kcal content. While a serving of corn or potatoes won't fit into your weight loss plan without causing you to exceed your set values, what about a serving of green beans or lettuce or baby spinach or wax beans? The decisions that you make - the foods that you choose from the groups really do matter at the end of the day when all of the calories come into play, as well as the nutritional values for the choices made.

2,200 Kcal Plan | 2,400 Calorie Diet

2,600 Kcals | Example of 2,800 Kcal Plan

Return to Pyramid Diet Index


Related Articles

Calorie Burn Charts | Body Fat Index

Diet Bites | Disclaimers

Diet Bites is a Trademark