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Two eggs count as a 2-ounce serving of protein.
Following a set diet, such as an 1,800-calorie diet, for weight management involves tracking your calorie intake throughout the day and measuring portion sizes. Each type of whole food, such as proteins, fruits and vegetables, provides you with a different number of calories and a different nutrient profile. You need these vitamins, minerals and nutrients to maintain your overall health. Following guidelines for serving sizes and eating a variety of different foods helps you meet both your calorie and nutrient goals.
Grains and Starches
According to ChooseMyPlate.gov, you should eat 6 ounces of grains or starches each day while following an 1,800-calorie diet. At least three of these 6 ounces should be whole grains such as oatmeal, brown rice, whole-wheat bread or quinoa. An ounce serving of grain consists of one slice of bread, 1/2 cup of cooked rice, pasta or cereal grain, a 2-inch biscuit, five crackers, a 4 1/2-inch pancake or a 6-inch tortilla.
Fruits and Vegetables
You'll need to get 2 1/2 cups of vegetables and 1 1/2 cups of fruit daily while following an 1,800-calorie diet. If you're eating raw leafy greens, 2 cups is equivalent to a 1-cup serving of other vegetables. Half a cup of dried fruit or 1 cup of 100 percent fruit juice is equivalent to 1 cup of fruit. It's best not to eat the same fruits and vegetables every day. Getting a variety of colors will help you meet your needs for different antioxidants, vitamins and minerals.
On an 1,800-calorie-per-day diet, most people need about 5 ounces of protein. Choose lean proteins, such as boneless, skinless chicken breast, to minimize fat intake. ChooseMyPlate.gov suggests eating fish at least two times per week and including vegetarian sources of protein, such as beans, peas, nuts and seeds. One egg, 0.5 ounce of nuts or seeds, 1 tablespoon of nut butter and 1/4 cup of cooked beans or peas counts as 1 ounce of protein.
In order to meet your need for calcium, you should get 3 cups of dairy per day on an 1,800-calorie diet. One cup of fluid milk is equivalent to 8 ounces of yogurt, 1.5 ounces of cheese, 1/2 cup of ricotta cheese or 1 cup of soy milk or other fortified non-dairy milk. Choose low-fat or reduced-fat dairy when possible to minimize calorie and fat intake.
ChooseMyPlate.gov notes you should limit your oil intake to 5 teaspoons per day on an 1,800-calorie diet. Any sugar intake should make up no more 160 calories per day. Following the guidelines for servings per day from each food group should keep you at 1,800 calories per day. But, it's a good idea to track your calorie intake daily to make sure you're meeting and not exceeding your calorie goal.