1500 Calorie Diet for Women – An Example Plan
The Centers for Disease Control and Prevention suggests that the average American women should consume approximately 1,833 calories per day to survive and maintain good body health condition.
However, as a matter of fact, the suggested amount of calories is actually too much for an average American woman to digest. 1500 calorie diet for women should be enough to sufficiently prevent disease and excessive weight gain.
The divisions of 1500 calorie diet
A woman has 6 meals a day including 3 major meals (breakfast, lunch, dinner) and 3 snacks. On the 1500 calorie diet for women, each meal should contain 400 calories; each of 3 snacks contains 100 calories.
In total, the woman will consume exactly 1500 calories a day. Based on the above approximation, each meal may bring a balanced nutrition in terms of nutrient types and food varieties. Examples of some of the recommended foods for each meal and snack are listed as follows.
1. A 400-calorie Breakfast
It is recommended that a breakfast should provide protein, nutritious vegetables, and whole grain; omega-3 fatty acids will be excellent additions to keep a woman healthy and satisfied. Steamed fish and leafy vegetables bring a good amount of calcium, but it is best to opt for dairy products for example yogurt.
2. A 100 After-Breakfast Snack
For a 100-calorie snack after breakfast, a fresh whole fruit is wonderful choice. The fruit should be enough to provide 100-calorie of snack that contains a balanced combination of fiber, vitamin, and antioxidant.
3. A 100-calorie Mid-Morning Snack
Nonfat yogurt is one of the recommended meals for mid-morning snack. If cow milk is not very friendly to the metabolism system, almond milk and goat milk are available as alternatives. A serving of such meals provides enough calcium and 100 calories. To completely absorb the important nutrients, the body needs vitamins D as well. Some minutes of sunlight exposure will bring sufficient levels of the vitamin.
4. A 400-calorie Lunch
If the lunch provides another amount of 400-calorie, one will consume 1000 calories as a part of this 1500 calorie diet for women. Actually, the previously mentioned breakfast and snacks should be able to prevent hunger from a considerable time during a day, but a lunch is always important.