Men and women are basically different, and this is even illustrated in food. Men like to do more things like spending time outdoors, play sports, and work hard for their careers. Women do the same but on less intense activity. This explains why their dietary requirements are not the same.
Eating right is an important part of nourishment and natural therapies as it allows a person to have the energy he or she needs for the whole day.
For nutritionists, suggesting a 2000 calorie diet is a way to set a standard. This will not apply to an average man or woman, though. This is to only regulate eating to avoid unhealthy weight gain. It also allows the normal flow of vitamins and minerals so it could fuel the body for an improved performance.
To give enlightenment on the prescribed calorie diet, this is only a standard and does not reflect the overall dietary preference and requirement of all people.
Based on a government nutritional program in the United States, they suggested a sample menu for a calorie food pattern. For the diet to be realized, individuals need to follow a 7-day meal plan with foods that within the prescribed number of calorie diet.
Day 1
Breakfast:
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1 ½ cup Raisin Bran Cereal
1 ½ cup Fat-free Milk
1 cup Orange Juice
Snack:
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1 cup Grapes; either red, green or both
Lunch:
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Roast beef sandwich (Might contain 3 ounce (85 grams) of lean roast beef, 2 slices of large tomato, 1 ½ ounce (42 grams) mozzarella cheese, 1 sandwich bun (whole grain),1 teaspoon yellow mustard, ¼ cup lettuce, shredded)
¾ cup baked potatoes
1 cup unsweetened beverage
Snack:
1 cup frozen blackberries or
1 cup cantaloupe
Dinner:
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Stuffed broiled salmon (Might contain 5 ounce (141 grams) salmon filet, 2 teaspoon canola oil, 1 tablespoon onions, chopped, 1 tablespoon celery, diced, 1 ounce (28 grams) bread stuffing)
½ cup broccoli, steamed
½ cup white rice
1 cup Fat-free Milk
Day 2 to 7 requires variation with the meal and snacks. For breakfast, you can substitute cold cereal, English muffin, hot cereal, French toast, and pancakes. Accompany your morning meal with any of the following: banana, grapefruit, melon and strawberries. Do not forget to have a drink of fat-free milk, prune juice, orange juice or any unsweetened beverage.
You can also snack in between meals, but limit your cravings on a single serving of any kind of fruit or nuts like pineapple, banana, raisins, sunflower seeds and almonds. You can also eat yogurt, whole wheat crackers, and fruit cocktails.
Lunch can have a more diverse menu. Choose from Taco Salad, White Bean Vegetable Soup, Roast Beef Sandwich, Tuna Fish Sandwich, Chicken and Rice, Vegetarian Chili on Baked Potato, or Manhattan Clam Chowder.
Dinner should not be a starving meal. Choose from Vegetable Stir-Fry, Spinach Lasagna, Rigatoni with Meat Sauce, Roasted Chicken Breast, or Grilled Top Loin Steak.
Eating properly has several benefits. For one, it helps us achieve anything from losing, gaining or maintaining our weight. With the help of healthy lifestyle, natural therapies and exercise, the 2000-calorie diet can guide us to a flourishing life.
