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Nutrition Notes & Recommendations for the 1,400 Calorie Diet Meal Plan More Free Meal Planners & Menus | Estimate Your Calorie Needs | Fruits Low in Calories The 1,400 Calorie Diet Plan for Weight Loss & Weight MaintenanceThe Food Group Recommendations for a 1,400 calorie daily diet plan provide an example of the foods which work best with the body's nutritional requirements. Take note that the foods that rest beneath the umbrella of each Food Group vary in calories - and at times, they can vary greatly in calories. For example, let's look at the healthy Fruit Group. - One plum contains 30 calories. One cup of sliced plums contains 76 calories. - One small banana contains 90 calories. One medium banana contains 105 calories. One large banana contains 121 calories. One extra large banana contains 135 calories. One cup of sliced bananas contains 134 calories. One cup of mashed bananas contains 200 calories. Based on the above calorie data, one cup of sliced bananas contains 58 calories more than one cup of sliced plums which is about the same number of calories of two more plums. Simply put, the USDA provides a good pattern when it comes to Food Group recommendations and their serving sizes. The flaw appears in the amount of calories contained in various fruits, vegetables, grains, proteins and dairy foods. For more information on the Food Groups, including calorie content and nutritional values, simply click on the links in the Food Groups below. Serving amounts indicated are based on information from the USDA and are estimated calorie needs.
Calorie Content in Fruit - Calorie content of fruit. What Counts as a Serving of Fruit? - The nutrition facts; how many fruits do you require in your daily diet? Tips:Getting Fruits in the Daily Diet - Tips for getting more fruit into the daily diet. Health Benefits of Fruits - On those healthy fruity benefits, compliments of the Fruit Group. What Foods are in the Fruit Group? - What foods are in the Fruit Group? Vegetable Food Group Serving Recommendations for 1,400 Calorie Daily Diet
Meal Plan
Fresh, frozen, canned, dried and juices
Dark Green Veggies - 1.5 cups per week
Orange Veggies - 1 cup per week
Legumes - 1 cup per week
Starchy Vegetables - 2.5 cups per week
Other Vegetables - 4.5 cups per week
2 cups of raw leafy greens equals 1 cup from the Vegetable Group
Grain Food Group Serving Recommendations for 1,400 Calorie Daily Diet
Meal Plan
Includes oats, barley, rice, wheat, cornmeal, bread, pasta, oatmeal, cereal, tortillas, grits
1 slice of bread equals 1 ounce from the Grain Group
1/2 cup of cooked pasta, rice or cereal equals 1 ounce from the Grains Group
1/2 of grains consumed should be whole grains
Meat & Beans (Protein) - Food Group Serving Recommendations for 1,400 Calorie Daily Diet
Meal Plan
Milk & Dairy Food Group Serving Recommendations for 1,400 Calorie Daily Diet
Meal Plan
1 cup of milk or yogurt equals 1 cup from the Milk Group
1 1/2 ounces of natural cheese or 2 ounces of processed cheese equals 1 cup
Cream cheese, butter and cream are not considered as part of the Milk Group
Sources should be skimmed, low fat
Oils/Fats - Recommendations for 1,400 Calorie Daily Diet
Meal Plan
Includes oils that retain liquid state at room temperature such as canola, sunflower, olive oil, corn oil, soybean oil.
Includes foods high in oil such as certain species of fish, avocados, nuts & olives.
Includes processed foods such as Mayo, salad dressings and soft margarine are chiefly oil.
Discretionary Calorie Recommendations for 1,400 Calorie Daily Diet
Meal Plan
Includes foods low in fat or fat free with no added sugar.
More Daily Diets Based on Calories Example of 1,200 Calorie Diet |Example of 1,400 Calorie Diet | Example of 1,600 Calorie Diet | Example of 1,800 Calorie Diet Example of 2,000 Calorie Diet | Example of 2,200 Calorie Diet | Example of 2,400 Calorie Diet | Example of 2,600 Calorie Diet Example of 2,800 Calorie Diet | Example of 3,000 Calorie Diet | Example of 3,200 Calorie Diet
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