How many Calories per day do I require?

You might have wondered how many calories you should take in to maintain a healthy weight. I found something you might be interested in looking at. It has each age group, sex and activity level from which you can choose an accurate caloric level. Go to
Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level.

Everything you need to know about healthy eating you can find in the Dietary Guidelines 2015-2020.

From what I understand, the nutritional content of food you eat is more important than counting calories. When I first began eating plant based whole food, I counted calories because I wasn’t getting enough. But, I was going completely vegetarian. I wasn’t eating dairy, eggs, meat and oils, (which are packed with calories, but unfortunately also bad cholesterol) so I would naturally crave more calories by eating too many seeds, nuts and avocados to make up the difference.

My main craving problem was with refined carbs like bread and chips, etc. These kept me stuck. When I cut out the chips, tortillas, cookies, crackers and other junk and smack foods, I got back on tract losing weight again.

To my way of thinking, if you aren’t getting enough calorie intake your body goes into a ‘starvation mode’ whereby it conserves body weight and you won’t lose any more. Therefore, if you don’t get your daily balance of food versus calories, you could get stuck losing further weight.

‘Appendix 5. USDA Food Patterns: Healthy Vegetarian Eating Pattern
The Healthy Vegetarian Pattern is adapted from the Healthy U.S.-Style Pattern, modifying amounts recommended from some food groups to more closely reflect eating patterns reported by self-identified vegetarians in the National Health and Nutrition Examination Survey (NHANES) [ 1]’.

How I eat is not a starvation diet, as you can eat virtually as much as you want. But, I don’t think it good to stuff yourself. Plant based whole food has fiber, which naturally makes you feel full and you do stop eating because you feel satiated. Don’t forget that the fiber in plant food is an essential nutrient, too.

How I get my daily 2000 calories

  • 2 cups of beans a day = 350 calories
  • 1-2 cups of brown rice = 200-400 calories
  • 5 cups of bananas and/or other mixed fruits = 700 calories
  • 2 wheat tortillas = 350 calories
  • 2 large salads = 70-200 calories
  • 2 ounce of seeds = 380 calories
  • 1 extra large white potato = 300 calories

Meat has no fiber, but beans do. I don’t regularly eat meat, so I get my protein from beans. But, other plant based foods have adequate protein also. Even fruits like bananas do.

Nature has provided all the nutrients one needs in plant based whole food, so there actually is no worry about getting enough macronutrients like protein, carbs and fats and micronutrients like your vitamins and minerals.

Source- 1 URL
Website Title Chapter 6 Fats
Article Title Appendix 5. USDA Food Patterns: Healthy Vegetarian Eating Pattern
Date Accessed November 20, 2018

Note- consult your doctor before you change your diet.

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