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Dietary fat is essential for healthy skin and hair.
With the exception of sedentary women over age 50, Eating 1,600 calories daily helps most adults lose excess body weight, according to the Dietary Guidelines for Americans 2010. However, eating only 10 grams of fat daily is unnecessary - and it can cause malnutrition. Aim to obtain at least 20 percent of your calorie intake from dietary fats, according to the Institute of Medicine.
Safe Fat Intake
Though eating too much fat can lead to weight gain and obesity, dietary fat is essential for vitamin absorption, healthy hair and skin, inflammation control, blood clotting and proper brain function, according to MedlinePlus. Dietary fat also gives your body the energy it needs to perform day-to-day functions. The Institute of Medicine suggests adults get 20 to 35 percent of their calories from dietary fat, which is 36 to 62 grams daily when eating 1,600 calories a day, since fat provides 9 calories per gram.
Diets containing 1,200 to 1,600 calories daily are often effective weight-loss diets for active women who weighing more than 164 pounds and also for many men, the National Heart, Lung and Blood Institute reports. However, not all individuals will lose weight eating 1,600 calories a day. The NHLBI notes that inactive women weighing less than 165 pounds often need 1,000 to 1,200 calories daily for effective weight loss. Your individualized weight-loss calorie needs are 500 to 1,000 calories less than you're used to eating.
Protein and Carb Breakdown
Carbs and protein are the other macronutrients your body needs daily to function properly. The Institute of Medicine recommends getting 10 to 35 percent of your daily calories from protein and 45 to 65 percent from carbs. For example, a healthy protein-carb-fat ratio for a 1,600-calorie menu may consist of 20 percent of calories from protein, 55 percent from carbs and 25 percent from dietary fat. If this were the case, you'd aim for 80 grams of protein, 220 grams of carbs and 44 grams of dietary fat each day.
Healthy 1,600-Calorie Plan
Using a healthy 1,600-calorie meal plan will help you stick to your daily calorie allotment - and get the nutrients your body needs on a daily basis. According to the Dietary Guidelines for Americans 2010, a nutritious 1,600-calorie meal plan includes 2 cups of vegetables, 1.5 cups of fruits, 5 ounces of protein-rich foods, 5 ounces of grains, 3 cups of dairy foods, 5 teaspoons of oils and 121 extra calories - from foods of your choice - daily. Examples of protein-rich foods include seafood, poultry, lean meats, egg whites, soy products, seeds and nuts.