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Example of a 1200 Calorie Diet
Article by Diet Bites
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1200 Kcals Too Restrictive in Energy Values
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Below we've created an example eating plan for a 1200 Calorie Diet based on the above recommended minimal serving amounts from the Food Groups housed within the American Food Pyramid.
This eating plan is too restricted to efficiently provide all of the nutrients and vitamins necessary to support good health and should only be attempted under the direct supervision of a professional physician.
The 1200 Calorie Diet
Menu
Breakfast: Let's pull servings from the fruit, protein (meat and beans), grain and dairy groups:
1/2 cup of whole blueberries
1 cup of reduced fat milk
1 slice of whole grain bread
1 boiled egg
A boiled egg contains the base amount of kcals and remains free of added fat such as found in the form of added margarine and butter that is often used in preparing eggs, particularly when they are scrambled.
Lunch Meal Plate: Now we'll select foods from the following groups: vegetable, grain, dairy, and protein.
3 ounces of pan roasted salmon
1 cup of mixed vegetables, steamed
1 corn muffin
1 cup of non fat yogurt for dessert
Steaming vegetables is a great way to keep them as low in caloric content as possible. Keep in mind that the longer they are exposed to heat, the more vitamins and minerals are lost amid the process.
Mid Afternoon Snack: 1 plum and a plain rice cake
Dinner Meal Plate: Let's complete our servings from the protein, grain and dairy group. We have satisfied our amounts from the vegetable group - and we'll complete the fruit group with our evening snack.
1/2 cup of Navy beans
2 flour tortilla shells, steamed
1 cup of mixed chopped vegetables
1 cup of low fat milk
Evening Snack: 1 peach plus 1/2 cup of reduced fat cottage cheese
In Summary
While curbing back on the amount of caloric values in your daily eating plan will accomplish weight loss results, if the plan is too restricted then the level of health will be compromised.
2,200 Kcal Plan | 2,400 Calorie Diet | 2,600 Kcals | 2,800 Kcal Plan
Return to Pyramid Diet Index | Body Fat Articles
Site Maps | Diet Bites | Site Disclaimer | Google +1
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Breakfast: Let's pull servings from the fruit, protein (meat and beans), grain and dairy groups:
1/2 cup of whole blueberries
1 cup of reduced fat milk
1 slice of whole grain bread
1 boiled egg
A boiled egg contains the base amount of kcals and remains free of added fat such as found in the form of added margarine and butter that is often used in preparing eggs, particularly when they are scrambled.
Lunch Meal Plate: Now we'll select foods from the following groups: vegetable, grain, dairy, and protein.
3 ounces of pan roasted salmon
1 cup of mixed vegetables, steamed
1 corn muffin
1 cup of non fat yogurt for dessert
Steaming vegetables is a great way to keep them as low in caloric content as possible. Keep in mind that the longer they are exposed to heat, the more vitamins and minerals are lost amid the process.
Mid Afternoon Snack: 1 plum and a plain rice cake
Dinner Meal Plate: Let's complete our servings from the protein, grain and dairy group. We have satisfied our amounts from the vegetable group - and we'll complete the fruit group with our evening snack.
1/2 cup of Navy beans
2 flour tortilla shells, steamed
1 cup of mixed chopped vegetables
1 cup of low fat milk
Evening Snack: 1 peach plus 1/2 cup of reduced fat cottage cheese
In Summary
While curbing back on the amount of caloric values in your daily eating plan will accomplish weight loss results, if the plan is too restricted then the level of health will be compromised.
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|
2,200 Kcal Plan | 2,400 Calorie Diet | 2,600 Kcals | 2,800 Kcal Plan
Return to Pyramid Diet Index | Body Fat Articles
Site Maps | Diet Bites | Site Disclaimer | Google +1