2000 calories a day meal plan|2000 calories|weight loss diet|best meal plan per day|balance diet|best healthy tips|
2000 calories a day meal plan|2000 calories|weight loss diet|best meal plan per day|balance diet|best healthy tips|Health ›Health Tips› Diet and Nutrition ›2000 calories a day meal plan,weight-loss-tips
Balanced diet is that which allows the body to get complete nutrition to run smoothly and healthy. For a balanced diet, it is necessary to take calories, vitamins, proteins and carbohydrates according to the needs of the body every day. In the absence of nutrients, a person's body starts to become weak and is surrounded by different diseases.
2000 Calories per day diet:
Calorie is the part of food that gives energy to the body as well as saving energy in the body. The body moves and does all its work only from the calories present in the food which is used by the body. Each person needs about 2000 calories per day, so that his body can work without getting tired. However, the amount of calories per day of a person also depends on his age, gender and physical exertion. Men need more calories than women for work or any physical activities.
Calorie requirements table:Gender age Calories Requirement:
Calories Require for Children : 2 to 8 years 1000 to 1400
Calories Require for Active women :14 to 30 years 2400
Calories Require for Active men: 14 to 30 years 2800 to 3000
Active women and men above 30 years : 2200 to 3000
So on an average daily requirement of calories in day to day life is about 2000 to 2500 for good health.
What to have in a best healthy balanced diet:
A balanced diet should include foods that contain high amounts of vitamins, minerals, and nutrients, and low amounts of fat and sugar. Below are some foods which are an integral part of a balanced diet, which can be given the necessary nutrients in the body by incorporating it into the daily diet.
Fruits: - Fruits not only contain high amounts of nutrients but also become easily digestible, easily available. They can be eaten immediately without any disturbance when feeling hungry. Eat fruits according to the weather, so that only the taste is not available, you can get fresh and beneficial fruits.
Vegetables: - Vegetables are the easiest way to get minerals and vitamins. In such a situation, include more and more vegetables in the daily diet. Vegetables of different colors along with green leafy vegetables give you different nutrients. Spinach, beans, broccoli,carrot etc. eat more and more.
Grain: - Instead of foods made of white rice and white bread,brown bread that is, you should include brown rice and etc. in your food. Whole grains, such as oatmeal, etc. also benefit the body immensely. Whole pulses should also be eaten daily such as chickpeas,nuts etc.
Protein: - Meats and beans are the primary sources of protein, which make the muscles of the body strong and also make the brain sharp. Low fat meats such as chicken, fish,meats etc. are better in terms of health. Eggs, pulses, dry fruits, tofu, cheese etc. are also good sources of protein.
Dairy product: - Dairy products contain calcium, vitamin D and other nutrients although fat is also high in dairy products. In this case, low-fat milk and other products that have low fat content can be used.
Fat and less sweet: - Both fat and sugar give energy to the body, but when we eat them more than we need, more amount of energy is transmitted in our body, so that we do not spend Could have done. The result of this is that body fat starts collecting and the body starts getting fat. Because of this, diseases like type 2 diabetes, heart disease, cancer and stroke occur in the body
2000 calories a day meal plan
Food total serving details:
1)Carbohydrate source :Cereals and rice, bread serving i.e.half cup oatmeal / half plane pancake /one cup cereals/quarter bowl rice
2)Fiber sources :Vegetable 6 servings one serving i.e. 200g :
brinjal / cauliflower / capsicum / beans or 50g peas / potato / arabic or 100g carrots / amaranth
Fruit 4 servings one serving i.e. half banana, guava / orange / one apple, 25 grapes or 70 grams mango
3)Dairy healthy fats :Cottage cheese, yogurt, milk 5 servings one serving i.e. half glass of cow's milk / one glass of skimmed milk / 25 grams cheese / two glasses of buttermilk
4)Protein source :
Eggs, fish, chicken, meat, lentils 3 servings one serving i.e. half bowl beans salad/ three-fourth bowl lentils or 40 grams mutton or 70 grams chicken or 80 grams tuna or others fishes.
Tips : for weight loss,weight gain and for fit body always try to do excercises/workouts,yoga,home made exercises which helps to get fit body according to your diets plan,for female doing yoga is best way to fit healthy body.so hurry up and try to shape your body by following this simple diet and tips.
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