Diet Information
1600 Calorie Weight Loss Plan With Serving Sizes and Food Groups

1600 Calorie Diet

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Healthy 1600-Calorie Diet

See below for a nutritional eating plan containing about 1600 calories. Healthy weight loss is only sustainable by following a balanced food plan which provides adequate diet nutrition, so please pay attention to the recommendations for what types of food to eat within each food group. In particular, eat whole grains rather than processed grains. Refined white flour foods are not healthy food options as they play havoc with our glucose metabolism, leading to a higher risk of insulin disorders. Also, avoid trans fatty acids in margarine, candy and cakes. Lastly, note that overeating cheese and red meat is a major cause of our high intake of saturated fats, which can lead to a higher risk of atherosclerosis, heart attack and stroke.

1600 Calorie Diet Plan

Food Groups No of Daily Servings Serving Portion Size
Quantity equivalents for each food group
Fruits 3 servings
(1.5 cups)
Fruits - 1 cup chopped raw or cooked fruit, 1 cup fruit juice.

Dark green vegetable.
Orange vegetable.
Starchy vegetable.
Other vegetables.
4 servings
(2 cups)

2 cups/wk
1.5 c/wk
2.5 c/wk
2.5 c/wk
5.5 c/wk
Vegetables - 1 cup chopped raw or cooked vegetable, 1 cup vegetable juice, 2 cups leafy salad greens.

Whole grains
Other grains
5 oz

3 oz
2 oz
Grains - These each count as 1 ounce-equivalent (1 serving) of grains: half cup cooked rice, pasta, or cooked cereal; 1 ounce dry pasta or rice; 1 slice bread; 1 small muffin (1 oz); 1 cup ready-to-eat cereal flakes.
Lean Meats, Beans, Tofu, Nuts 5 oz Meat and beans - These each count as 1 ounce-equivalent: 1 ounce lean meat, poultry, or fish; 1 egg; quarter cup cooked dry beans or tofu; 1 Tbsp peanut butter; half ounce nuts or seeds.
Dairy 3 cups Milk - These each count as 1 cup (1 serving) of milk: 1 cup milk or yogurt, 1.5 ounces natural cheese such as Cheddar cheese or 2 ounces processed cheese.
Oils and Fats
Representing the amounts that are added to foods during processing, meal-preparation cooking, or at the table.
22 grams Oils/fats should be free of trans-fats.
Remaining Calorie Allowance
The discretionary calorie allowance is the remaining amount of calories in each food pattern after selecting the specified number of nutrient-dense forms of foods in each food group. The number of discretionary calories assumes that food items in each food group are selected in nutrient-dense forms (that is, forms that are fat-free or low-fat and that contain no added sugars).
132 calories If as part of your eating plan you choose foods with a higher fat or sugar content than those recommended, these extra calories should be taken from your remaining calorie allowance.

Source: USDA Food Guide (Dietary Guidelines 2005)

1600 Calorie Diet

Eat about 1,600 calories a day if you are:

- a medium size woman (little exercise), who wants to maintain weight.
- a medium size woman (regular exercise), who wants to lose weight.
- a large size woman (little exercise), who wants to lose weight.

Diet Nutrition and Weight Loss on a 1600 Calorie Diet Plan

A healthy body loses weight more efficiently than an unhealthy body. So pay attention to the nutritional value of your diet as well as calories. Avoid 'empty-calorie' foods and 'high-density food', and (if you feel tired or under stress) consider taking a multi-vitamin/mineral supplement.


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