A 1600 calorie diet is typically suitable for a medium-sized female who wants to maintain her weight and who exercises lightly. For females who exercise three to five times a week, 1600 calories per day will normally cause some fat loss. Prior to beginning any diet plan with a goal to lose weight, it is advisable to consult with your doctor.
It is suggested that you use olive oil rather than vegetable oil. Use brown or basmati rice instead of white rice. Use low-fat margarine rather than butter. If possible, try to eliminate margarine completely from your diet.
You are allowed 4 servings of vegetables; 3 servings of fruits; 5 servings of grains; 3 servings of dairy foods; 5 servings of meats or meat substitutes which is a total of 5 ounces or 140 grams, and 5 tablespoons of oils or fats per day. You also have approximately 130 calories available in case you use more nutrient dense foods in each food group.
Vegetable serving sizes are a single cup of chopped raw or cooked vegetables; a cup vegetable juice or two cups leafy salad greens. The fruit serving sizes are a cup raw chopped or cooked fruit; 1 cup fruit juice. The equivalent of one serving of grains is one ounce or 28 grams.
One serving of grains is equal to half a cup of cooked pasta, rice or cooked cereal; one ounce of dry rice or pasta; one slice of bread; one small muffin or one cup of ready to eat cereal flakes. Each serving of dairy foods is equivalent to one cup.
One cup of milk; one cup of fat-free milk or yogurt; one and a half ounces of natural cheese or two ounces of processed cheese are typical servings. A one ounce serving of meats or meat substitutes include one egg; a quarter cup cooked tofu or dry beans; one tablespoon peanut butter or half an ounce seeds or nuts.