A diet of 1,600-calories can help active men and women lose weight, especially if you choose the right kind of calories. You can easily fill up 1,600 calories with junk food-type snacks, fast food and sugary beverages -- but these will leave you lacking in adequate nutrients and may impede your ability to attain the body you desire. Choosing healthy foods from a variety of food groups without added sugars, preservatives, refined flours and trans fats supports a healthy diet and a successful weight loss plan.
Grains
Grains are a source of fiber, B-vitamins, iron and carbohydrates. Choosing whole grains over refined grains provides you with more nutrition and more fiber, which helps you feel full. Be careful when shopping, however, as many packages claim to contain whole grains -- but are mostly refined flour. Look for foods that have a whole grain -- such as oat flour, 100 percent whole wheat flour, or bran -- as a first ingredient. Foods such as old-fashioned rolled oats, brown rice, millet, amaranth and quinoa are whole grains that have undergone very little processing and may be optimal for your 1,600 calorie diet. Aim to take in about six 1-oz. servings of grains daily -- with at least half coming from whole grain sources. A slice of whole-wheat bread, 1/2 cup of whole wheat pasta or brown rice and 3 cups popcorn all count as a 1-oz. serving.
While following a 1,600-calorie diet, you should consume between 10 and 35 percent of your calories from protein, or between 40 and 140 g daily. Focus on fish, poultry, eggs, beans and dairy for most of your protein, with an occasional serving of red meat if you choose. These sources are low in saturated fat and provide additional nutrients such as iron and vitamin B-12 which are important to a healthy diet. A diet with about 89 g of protein, or 628 calories worth, might include three egg whites at breakfast, 16 oz. of skim milk and 8 oz. of yogurt at snack time, 4 oz. of chicken at lunch and 3 oz. of salmon at dinner. Try to consume 3 cups of dairy, or dairy equivalents daily, to meet your calcium needs.
Vegetables and Fruits
Fresh produce should be a primary focus of a 1,600-calorie plan. Most vegetables, with the exception of avocados and starchy options, are full of water and fiber -- meaning they have few calories per serving. In addition, vegetables and fruits offer a wealth of nutrients in the form of vitamins, minerals, fiber, antioxidants and phytochemicals. A 1,600-calorie plan should include at least 2 cups of vegetables and 1 1/2 cups of fruits daily. Dark leafy greens, berries, apples, citrus, orange peppers and yellow squash are good options.
Extras
A 1,600-calorie meal plan leaves very little room for extra sugar and refined foods. You do need at least 20 percent and as much as 35 percent of your 1,600 calories to come from fats, however. This 36 to 62 g should come mostly from unsaturated fats -- including polyunsaturated, monounsaturated and omega-3 fatty-acids. Fatty fish such as salmon, avocados, flax seeds, nuts and olive oil are good choices. For 41 g of fat daily, have 1 tbsp. of olive oil with a salad at lunch, 2 tbsp. of ground flaxseeds sprinkled over oatmeal at breakfast, 1 oz. of almonds with a snack and 3 oz. of salmon for dinner.
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