1800 Calorie Diet Plan
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The 1800 Calorie Diet Plan is a nutritious eating plan containing about 1800 calories. Healthy weight loss is only sustainable by following a healthy food plan, such as the 1800 calorie diet plan, which provides adequate dietary nutrients. As with all diet plans, pay close attention to the recommendations for what type of foods to eat within each food group. In particular, avoid refined white flour foods whenever possible, (overconsumption can increase the risk of metabolic disorders like insulin resistance and type 2 diabetes) and eat whole grains instead. Fats consumed should be free of trans fats (commonly used in production of margarine, candy, cakes) and should be low in saturated fat. Cheese and red meat are major sources of saturated fats.
1800 Calorie Diet Plan
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Food Groups
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No of Daily Servings
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Serving Portion Size
Quantity equivalents for each food group |
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Fruits
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3 servings
(1.5 cups) |
Fruits - 1 cup chopped raw or cooked fruit, 1 cup fruit juice.
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Vegetables
Dark green vegetable. Orange vegetable. Legumes. 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.
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Grains
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.
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Lean Meats, Beans, Nuts
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5 oz
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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.
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Dairy
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3 cups
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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.
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Oils and Fats
Representing the amounts that are added to foods during processing, meal-preparation cooking, or at the table. |
24 grams
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Oils/fats should be free of trans-fats.
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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). |
195 calories
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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.
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| Source: USDA Food Guide (Dietary Guidelines 2005) |
When is a 1800-Calorie Diet Appropriate?
Eat about 1,800 calories a day if you are:
- a large size woman (little exercise), who wants to maintain weight.
- a small size man (little exercise), who wants to maintain weight.
- a small size man (regular exercise) who wants to lose weight.
Diet Nutrition and Weight Reduction on a 1800 Calorie Diet Plan
A healthy body loses weight more efficiently than an unhealthy body. Pay close attention to the nutritional value of your diet as well as calories. Avoid \'empty-calorie\' foods (high in calories, low in nutrition) or \'high-density\' foods (calorie-dense) and take a multi-vitamin/mineral supplement, especially if you feel fatigued or under stress.
