A 1600 calorie diet is 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. It is advisable to consult with your doctor before you start any form of weight loss program.
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.
The serving amounts for this diet are four servings of vegetables; three servings of fruit; three servings of dairy foods; five servings of meat or meat replacements weighing 140 grams or five ounces; five servings of grains and five tablespoons of oils or fats each day. Over and above this you have 130 calories which can be used for more nutrient dense foodstuffs in each group.
The serving sizes for vegetables are one cup cooked or raw chopped; cup vegetable juice or 2 cups of leafy salad greens. The servings for fruits are a cup cooked fruit; a cup chopped raw fruit or a single cup of fruit juice. One serving of grains is equivalent to 28 grams or one ounce.
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.
A typical dairy food serving is one cup of yogurt; a cup of fat free milk; 2 ounces processed cheese or 1 and a half ounces natural cheese. A single serving of meat or meat substitutes is equal to an egg; a tablespoon of peanut butter; half an ounce of seeds or nuts or a quarter cup of cooked dry beans or tofu.
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