1600 Calorie Exchange Diet Meal Plan

A diet of 1,600 calories daily is appropriate for most people who want to lose weight. However, as with any diet, you'll need to make sure you consume a balanced and complete diet, which is made easier by following food exchange lists.

Considerations

• Before starting on any dietary plan, you should check with your physician, especially if you suffer from a medical condition. Note that switching from a higher-calorie diet to a lower-calorie one can make you feel hungry and ultimately lead to failure. To avoid this, commit to consuming four to six small meals and snacks every day and make healthier food selections like fruits, vegetables, whole grains, beans, low-fat meats and nuts and seeds. High-density foods like these will make you feel fuller, unlike foods high in sugar and processed grains like pastries, candy bars and soft drinks.

  Focus on getting as wide a variety of fresh, natural foods as possible and focus on colorful foods like green, orange, yellow and red foods, which contain high levels of antioxidants and vitamins. You should particularly avoid trans fatty acids and the saturated fats in cheese and red meat, which can lead to a higher risk of atherosclerosis, heart attack and stroke.

Exchange Lists

• All foods are grouped into categories in food exchange lists. You simply look at the exchange lists, and choose the number of items from each exchange list that you are allowed for that particular meal. For example, two starch exchanges equals two flour or corn tortillas or half a large baked potato. You can enjoy "free" foods (bouillon, diet soda, mustard, hot pepper sauce, spices) as often as you like. Following are some general guidelines for each exchange group.

  Fruits: An exchange serving of fruit is 1/2 cup, one whole fruit or 1 cup of fruit juice. Aim for three servings each day, from raw, frozen or cooked fruit.

  Vegetables: One vegetable exchange serving is 1/2 cup except for greens like lettuce, for which 1 cup is an exchange serving. Consume four servings per day. Weekly, try to get 2 cups of dark green vegetables, 1 1/2 cups of orange vegetables like bell peppers and carrots, 2 1/2 cups of starchy vegetables like potatoes and winter squash and 2 1/2 cups of other vegetables.

  Grains: Because exchange serving sizes vary greatly in the grain/starch group, aim for 5 oz. per day consisting of 3 oz. whole grains and 2 oz. other grains. As a quick reference, 1 oz. is the equivalent of 1/2 cup of cooked rice, pasta or cooked cereal; 1 slice of bread; 1 small muffin; or 1 cup of ready-to-eat cereal.

  Meat and Beans: Select 5 oz. per day in this group, which includes lean meats, beans, tofu and nuts. One exchange is equal to 1 oz. of most meats. One ounce is the equivalent of 1 egg, 1/4 cup of cooked dry beans or tofu, 1 Tbsp of peanut butter or 1/2 oz. of nuts or seeds. Three ounces of a meat like chicken is approximately the size of a deck or cards or the palm of your hand.

  Dairy: Budget for 3 cups from the milk exchange group each day. The following each count as 1 cup (one exchange serving) of milk:1 cup of low-fat milk or yogurt, 1 1/2 oz. of natural cheese such as Cheddar or 2 oz. of processed cheese.

  Oils: These include the amounts of oil added to foods during processing (as indicated on the package label), meal-preparation, cooking or at the table. Aim for no more than 22 g, or 5 tsp., per day.

  Remaining Calorie Allowance: Most 1,600-calorie diets allow for a discretionary calorie allowance of approximately 132 calories of your choice. These calories are left over after you've consumed the requisite servings outlined in the above serving exchanges.