I'm always surprised at how few people know a) how many calories they need each day, and b) how many calories they're actually eating. Perhaps it's just because I'm a registered dietitian and nutrition editor of EatingWell Magazine (OK, and a confessed nutrition geek).
Just how many calories you need in a day varies with your gender, age, weight and activity level (find out how many calories you need in a day here [6]). But the most common number is 2,000, which the FDA uses to determine daily values of various nutrients (that's why 2,000 calories is also the reference number used on the Nutrition Facts Panel on packaged foods). So what does a 2,000-calorie diet look like?
Don't Miss: What Does a 1,500-Calorie Day Look Like? [6]
Lose Up to 2 Pounds a Week with this 1,200-Calorie 7-Day Diet Meal Plan [7]
Here's how much of each food group you should be eating for a well-balanced 2,000-calorie-a-day diet—as well as some ways to eat the right amount.
Don't Miss: 6 Food Rules You Should Follow to Live a Longer, Healthier Life [8]
How much you should be eating if you need 2,000 calories a day:
2 cups fruit, 2 1/2 cups vegetables
What a daily dose might look like:
1 medium apple
+ 1 cup berries
+ 12 baby carrots
+ 1 cup cooked vegetables
Related: See More Examples of What a Serving of Fruit Looks Like [9]
How much you should be eating if you need 2,000 calories a day:
6 ounce equivalents
What a daily dose might look like:
1 English muffin
+ a 5-inch tortilla
+ 1 slice bread
+ 1 cup rice
Related: How to Cook Quinoa in 15 Minutes, Plus 8 More Whole Grains [10]
How much you should be eating if you need 2,000 calories a day:
3 cups
What a daily dose might look like:
1 cup milk or soymilk
+ 1 cup yogurt
+ 1/3 cup shredded cheese
How much you should be eating if you need 2,000 calories a day:
5 1/2 ounce equivalents
What a daily dose might look like:
3 ounces cooked salmon, chicken or beef
+ 12 almonds
+ 1/4 cup cooked beans
Related: 6 of the Healthiest Fish to Eat, 6 to Avoid [11]
How much you should be eating if you need 2,000 calories a day:
≤258 calories
What a daily dose might look like:
2-ounce candy bar or a glazed donut
I'd be remiss not to mention that you don't have to eat SoFAS. This is the recommended daily limit, so aim to stick within this parameter.
How much you should be eating if you need 2,000 calories a day:
≤27 g oils,
≤2,300 mg salt
What a daily dose might look like:
≤5 1/2 tsp. oil
≤1 tsp. salt
Does your daily diet look like this? How many calories do you eat in a day?
Related Links from EatingWell:
TAGS: Brierley Wright [2], Health Blog [16]
Brierley's interest in nutrition and food come together in her position as nutrition editor at EatingWell. Brierley holds a master’s degree in Nutrition Communication from the Friedman School of Nutrition Science and Policy at Tufts University. A Registered Dietitian, she completed her undergraduate degree at the University of Vermont.
Links:
[1] http://www.eatingwell.com/eatingwell_rss_feeds
[2] http://www.eatingwell.com/blogs/brierley-wright
[3] http://www.facebook.com/sharer.php
[4] http://www.eatingwell.com/blogs/health_blog/what_does_2000_calories_a_day_look_like
[5] http://www.eatingwell.com/blogs/health_blog/what_does_2000_calories_a_day_look_like?section=comments#tabs
[6] http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/what_does_a_1500_calorie_day_look_like
[7] http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans/7_day_diet_meal_plan_to_lose_weight_1200_calories
[8] http://www.eatingwell.com/nutrition_health/nutrition_news_information/your_road_map_to_the_2010_dietary_guidelines
[9] http://www.eatingwell.com/nutrition_health/nutrition_news_information/what_is_a_serving_size_of_fruit
[10] http://www.eatingwell.com/healthy_cooking/healthy_cooking_101/shopping_cooking_guides/whole_grain_cooking_guide?slide=6
[11] http://www.eatingwell.com/food_news_origins/green_sustainable/fish_and_shellfish_6_to_eat_6_to_avoid
[12] http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/clean_up_your_diet_and_lose_weight
[13] http://www.eatingwell.com/nutrition_health/nutrition_news_information/bad_foods_you_should_be_eating
[14] http://www.eatingwell.com/nutrition_health/nutrition_news_information/4_healthy_carbohydrates_to_help_you_live_longer
[15] http://www.eatingwell.com/subscribe_to_our_free_newsletters
[16] http://www.eatingwell.com/category/blog_topics/health_blog
[17] http://www.eatingwell.com/blogs/food_blog/meat_lover_s_quinoa_veggie_burger
[18] http://www.eatingwell.com/node/277288?section=comments#tabs
[19] http://www.eatingwell.com/blogs/food_blog/healthy_spring_salad_recipe_with_fresh_peas_and_crispy_fried_shallots
[20] http://www.eatingwell.com/node/277219?section=comments#tabs
[21] http://www.eatingwell.com/blogs/food_blog/vegetarian_thai_red_curry
[22] http://www.eatingwell.com/node/276919?section=comments#tabs
[23] http://www.eatingwell.com/blogs/food_blog/how_to_make_cream_sauce_without_cream
[24] http://www.eatingwell.com/node/276908?section=comments#tabs
[25] http://www.eatingwell.com/blogs/food_blog/3_diy_tortilla_tricks_how_to_make_your_own_taco_shells_taco_bowls_and_tortilla_chips
[26] http://www.eatingwell.com/node/276907?section=comments#tabs
[27] http://www.eatingwell.com/user
[28] http://www.eatingwell.com/print/17396
[29] http://www.addtoany.com/share_save?linkurl=/node/