A healthy diet focuses on more than just calories -- it must ensure you are getting the right amount of nutrients your body needs while staying within your caloric limit. The U.S. Department of Agriculture sets dietary recommendations for various caloric levels, assuring each diet includes all of the necessary nutrients humans need to be healthy. A 1,500-calorie diet can be challenging to stick to, but knowing your daily allowances of each food group can help you plan a diet that is both fulfilling and nutritious.
Grain foods include all foods made with wheat, rice, cornmeal, barley and oats, such as bread, breakfast cereal, pasta and rice. On a 1,500-calorie diet, you should consume 5 ounce-equivalents of grain foods every day. One ounce-equivalent generally equals 1 slice of bread, 1 cup ready-to-eat cereal or 1/2 cup cooked cereal, pasta or rice. Whole-grain products are a good source of fiber, which is healthy for your digestive system and can help protect against colon cancer, type 2 diabetes and cardiovascular disease. In order to meet your fiber needs -- 14 grams per 1,000 calories, or 21 grams total per day -- recommended by the Institute of Medicine, you should choose whole grains products, such as whole wheat bread or pasta, to fulfill at least half of the grain recommendation.
Fruits and Vegetables
The USDA recommends you consume 1 1/2 cup fruits and 2 cups of vegetables per day when on a 1,500-calorie diet. Fruits and vegetables can be frozen, fresh or canned, or you can choose juice versions. One cup is equal to 1 cup raw or cooked vegetables, 1 cup cooked legumes, 1/2 cup dried fruits or vegetables, 2 cups leafy greens or 1 cup fruit or vegetable juice. Although juice can be a convenient way to meet your daily nutrient requirements, it is healthier to choose whole fruits and vegetables because they contain fiber and are often lower in sugar.
For a 1,500-calorie diet, you should aim to consume 5 ounce-equivalents of protein foods every day in order to meet your body's needs. Protein foods include meat, seafood, poultry, processed soy products, nuts, seeds and eggs. One ounce-equivalent is equal to 1 ounce lean meat, fish or seafood; 1 tablespoon nut butter; 1/2 ounce nuts or seeds; or 1 egg. One-fourth cup of beans is also an ounce-equivalent of protein foods; however, you should only count a serving of beans once -- either as a vegetable or protein food, not both. Choosing vegetable protein -- soy foods, nuts, seeds and legumes -- in place of meat may help decrease your risk of diseases such as heart disease and obesity, according to the USDA.
When following a 1,500-calorie diet, you should aim to consume 3 cups of dairy per day, which is the amount recommended for all adults regardless of caloric intake. One cup of dairy is equal to 1 cup milk, yogurt or fortified soy milk, 1 1/2 ounces natural cheese, 2 ounces processed cheese or 2 cups cottage cheese. Because they do not retain calcium during manufacturing, cream, sour cream and cream cheese do not count toward your dairy recommendations. Choose low-fat and fat-free versions of dairy products to help limit the amount of dietary saturated fat in your diet and reduce your risk for high blood cholesterol and heart disease.
A 1,500-calorie diet should include 20 grams -- or approximately 4 teaspoons -- of healthy oils, such as canola, olive and other vegetable oils, per day. These oils, or unsaturated fats, can help decrease your risk for heart disease and stroke. One ounce of nuts or 2 tablespoons of peanut butter each provide approximately 15 grams of oil. Unlike unsaturated fat, saturated and trans fats are unhealthy, raising your risk of heart disease. The USDA recommends limiting saturated fat, found in meat, butter and cheese, to less than 10 percent of your calories, or 16 grams per day. Try to limit trans fat, which is in commercially baked goods, fried foods and margarine, as much as possible.
- U.S. Department of Agriculture and U.S. Department of Health and Human Services: Dietary Guidelines for Americans, 2010
- U.S. Department of Agriculture: Food Groups
- Centers for Disease Control and Prevention: Carbohydrates
- Harvard School of Public Health: Fats and Cholesterol: Out With the Bad, In With the Good