Planning your meals throughout the day helps you control the amount of calories you consume. On average, adults need around 2,000 calories per day. For this reason, nutrition facts labels base nutrient facts on this amount of calories. You may need more or less depending on gender, activity level and age. If you plan three 500 calorie meals per day, plus a couple of snacks and a beverage here and there, you'll wind up consuming approximately 2,000 calories daily.
FOOD PORTIONS
Planning your meals requires you to be aware of portion sizes. ChooseMyPlate.gov is a website designed by the United States Department of Agriculture that replaces all of the outdated information on food guide pyramids. Your plate at each meal should consist of 1/4 protein, 1/4 grains and 1/2 fruits and vegetables. According to the guidelines, eat 3 to 4 oz. of grains or equivalents throughout the day and at least half of your choices should come from whole grains. You also need 1 1/2 cups of fruits and 2 to 3 cups of vegetables. Include 3 cups or equivalents of dairy and 5 to 6 1/2 oz. or equivalents of protein foods, which can come from plant-based protein sources such as beans.
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CALORIES IN GRAIN FOODS
Grain foods can be high in calories, but enjoying whole grain foods also provides fiber that aids in digestion. One-quarter of your plate can be filled with 1/3 cup of quinoa, polenta, brown rice or millet; each of these servings provides 80 calories. A serving of pasta is 1/3 cup of cooked pasta which also offers 80 calories, but most dishes exceed this serving size. For breakfast, consuming two slices of whole-wheat toast or an entire English muffin provides 160 calories for your 500 calorie meal plan. Adding fats like 1 tbsp. of butter, 1 tsp. of oil or 2 tsps. of regular mayonnaise packs on an additional 45 calories.
CALORIC CONTENT OF PRODUCE AND JUICE
Having a glass of juice with your meal adds in calories, so you need to plan out beverages in order to keep your caloric count to 500 calories. An 8 oz. glass of 100 percent fruit or vegetable juice does count towards your fruit servings for the day, but it packs on 120 to 180 calories. A single serving of fruit is equivalent to 1/2 cup of canned fruit, a small 4 oz. whole fruit or 2 tbsps. of dried fruit; each have 60 calories. Nonstarchy vegetables, such as broccoli, asparagus, peppers, tomatoes, onions and salad greens have a minimal 25 calories per 1/2 cup cooked or 1 cup raw serving. Starchy vegetables, such as mashed potatoes or baked sweet potatoes, provide 80 calories per 1/2 cup or about 4 oz. serving.
CALORIES IN PROTEIN FOODS
Most of the calories in your 500 calorie meal will probably come from a protein source. Lean meats such as sirloin steak, skinless chicken, fish and pork tenderloin each contain 45 calories per 1 oz. For example, a 4 oz. grilled chicken breast on top of your salad is 180 calories. Medium-fat meats including whole eggs, veal, poultry with skin and meatloaf; all have 75 calories per 1 oz. High fat meats like bacon, pork sausage and hot dogs, contain 100 calories per 1 oz. Plant-based proteins vary in calories, so you need to check the label. Generally, 1/2 cup of beans provide 125 calories, 1 tbsp. of peanut butter has 100 calories and a 4 oz. serving of tofu contains 75 calories.
DAIRY CALORIES
Selecting skim or low-fat varieties of dairy foods saves a few calories. An 8 oz. serving of low-fat milk or yogurt provides a minimal 100 calories, while the whole-fat version has as much as 160 calories. Cheese is high in calories and can quickly take up most of the calories allotted for your 500 calorie meal. A 1 oz. serving of American, cheddar or Swiss each have 100 calories, while the same portion of feta or mozzarella only have 75 calories.
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