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Healthy 2000 Calorie Eating Plan Including Serving Sizes and Food Groups

2000 Calorie Diet Plan

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Healthy 2000-Calorie Diet

Here is a nutrient-dense eating plan containing about 2000 calories. Please note that healthy weight reduction is only sustainable by following a balanced food plan (from all food groups) which includes good food choices that offer adequate diet nutrition. For example, eat whole grains (whole wheat bread, brown rice, whole wheat pasta, whole grain cereals) rather than processed grains. In particular, refined white flour foods (such as those with a high-GI value) are not healthy as they play havoc with our blood glucose levels, which can over time increase the risk of metabolic disorders such as insulin resistance. Also, as well as restricting your consumption of saturated fat from animal foods like red meat and cheese, reduce or eliminate your intake of trans fats in foods like margarine, candy and cakes. Both saturates and trans fatty acids are associated with a higher risk of atherosclerosis, heart attack and stroke.

2000 Calorie Diet Plan

Food Group Number of Daily Servings Serving Portion Size
Quantity equivalents for each of the food groups
Fruit 4 servings
(2 cups)
Fruits - 1 cup chopped raw or cooked fruit, 1 cup fruit juice.

Dark green vegetable.
Orange vegetable.
Starchy vegetable.
Other vegetables.
5 servings
(2.5 cups)

3 cups/wk
2 c/wk
3 c/wk
3 c/wk
6.5 c/wk
Vegetables - 1 cup chopped raw or cooked vegetable, 1 cup vegetable juice, 2 cups leafy salad greens.
Grains (Bread, Rice, Pasta, Cereals)

Whole grains
Other grains
6 oz

3 oz
3 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, Legumes, Nuts 5.5 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 Foods 3 cups Milk - These each count as 1 cup (1 serving) of milk: 1 cup fat-free milk or yogurt, 1.5 ounces natural cheese such as Cheddar cheese or 2 ounces processed cheese.
Fats and Oils
Representing the amounts that are added to foods during processing, meal-preparation cooking, or at the table.
27 grams Oils/fats should be free of trans-fats, and low in saturated fat.
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).
267 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)

When is a 2000-Calorie Diet Appropriate?

Eat about 2,000 calories a day if you are:

- a large size man (little exercise), who wants to maintain weight.
- a large size man (regular exercise) who wants to reduce weight.

Diet Nutrition and Weight Loss on a 2000 Calorie Diet Plan

Eating foods with a high nutritional content is also important for weight reduction. Because in order to lose weight efficiently, you need to maintain a healthy metabolism which will digest and process food efficiently and burn calories efficiently. Put simply, eating 2000 calories of junk food typically leads to a sluggish and inefficient metabolism, which is not helpful for weight loss. Also, try to divide your calorie allowance throughout the day, so that you do not go longer than 3-4 hours without eating.


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