2000 Calories can look very different depending on your food

choices.

Which would you choose?

2000 Typical Calories

vs. 2000

Sensible Calories

Typical Breakfast Calories 483

Total Fat 18 gSaturated Fat 8 gSodium 1259

mgFiber 0 g

Fast Food Ham, Egg, Cheese

Bagel with Black Coffee

Sensible Breakfast Calories 502 Total Fat 15 g Saturated Fat 4 g Sodium 549

mg Fiber 8 g

Hard Boiled Egg, 2 Slices of Whole Wheat Toast, 2 tsp Margarine, 1 TBSP Fruit

Preserves, 1 Medium Orange, 8 oz Skim Milk

Typical Lunch

Calories 967Total Fat 54 gSaturated Fat 20 gSodium 1310

mgFiber- 7 g

Double Cheeseburger with Condiments and Medium French Fries

Sensible Lunch

1 cup Five-Bean Chili, 1 cup Brown Rice, 2 cups Dark

Green Lettuce Salad, 1 Tbsp Fat Free Vinaigrette Salad Dressing, 1 Medium Pear

Calories 557 Total Fat 6 g Saturated Fat 1 g Sodium 726 mg Fiber 24 g

Typical Dinner Calories 580 Total Fat 24 g Saturated Fat 10 g Sodium 1503

mg Fiber 5 g

2 Slices Pepperoni Pizza, Regular Crust

Sensible Dinner Calories 412 Total Fat 8 g Saturated Fat 2 g Sodium 603

mg Fiber 17 g

3 oz Tilapia with Roasted Cherry Tomatoes, 1 Medium Baked Sweet Potato, 1 cup

Sautéed Green Beans, 1 cup Fresh Berries

By choosing more nutrient-dense and less calorie-dense foods you

can actually eat more food !