Healthy 1200-Calorie Diet
See below for a nutrient-dense eating plan
containing about 1200 calories. Rapid weight loss is only sustainable
by following a balanced food plan which provides adequate dietary nutrition,
so please pay attention to the recommendations for what types of food
to eat within each food group. Eating fewer than 1200 calories can cause
weight reduction to slow down or stop altogether (weight loss plateau),
and will deprive you of the necessary nutrients (vitamins and minerals)
to maintain an efficient metabolism and healthy body.
1200 Calorie Diet Plan
| Food Groups |
No of
Daily Servings |
Serving
Portion Size
Quantity equivalents for each food group |
| Fruits |
2 servings
(1 cup) |
Fruits -
1 cup chopped raw or cooked fruit, 1 cup fruit juice. |
Vegetables
Dark green vegetable.
Orange vegetable.
Legumes.
Starchy vegetable.
Other vegetables. |
3 servings
(1.5 cups)
1.5 cups/wk
1 c/wk
1 c/wk
2.5 c/wk
4.5 c/wk
|
Vegetables
- 1 cup chopped raw or cooked vegetable, 1 cup vegetable juice, 2
cups leafy salad greens. |
Grains
Whole grains
Other grains |
4 oz
2 oz
2 oz |
Grains -
These each count as 1 ounce-equivalent (1 serving) of grains: half
cup cooked rice, pasta, or cooked cereal; 1 ounce dry pasta or rice;
1 slice bread; 1 small muffin (1 oz); 1 cup ready-to-eat cereal flakes.
|
| Lean Meats,
Beans (Legumes), Nuts |
3 oz |
Meat and
beans - These each count as 1 ounce-equivalent: 1 ounce lean meat,
poultry, or fish; 1 egg; quarter cup cooked dry beans or tofu; 1 Tbsp
peanut butter; half ounce nuts or seeds. |
| Dairy |
2 cups |
Milk - These
each count as 1 cup (1 serving) of milk: 1 cup fat-free milk or yogurt,
1.5 ounces natural cheese such as Cheddar cheese or 2 ounces processed
cheese. |
Oils and
Fats
Representing the amounts that are added
to foods during processing, meal-preparation cooking, or at the table. |
17 grams |
Oils/fats
should be free of trans-fats. |
Remaining
Calorie Allowance
The discretionary calorie allowance
is the remaining amount of calories in each food pattern after selecting
the specified number of nutrient-dense forms of foods in each food
group. The number of discretionary calories assumes that food items
in each food group are selected in nutrient-dense forms (that is,
forms that are fat-free or low-fat and that contain no added sugars). |
171 calories |
If as part
of your eating plan you choose foods with a higher fat or sugar content
than those recommended, these extra calories should be taken from
your remaining calorie allowance. |
Source: USDA Food Guide (Dietary Guidelines
2005)
When is a 1200-Calorie Diet Appropriate?
Eat about 1,200 calories a day if
you are:
- a small
size woman (little exercise), who wants to maintain weight.
- a small size woman (regular exercise), who wants to lose weight.
Diet Nutrition and Weight
Reduction on a 1200 Calorie Diet Plan
A healthy body loses weight
more efficiently than an unhealthy body. So pay attention to the nutritional
value of your diet as well as calories. 1200 calories is quite a low-energy
diet, which means you should choose only the most nutritious foods. Avoid
'empty-calorie' foods (like regular sodas and cookies) and consider taking
a multi-vitamin/mineral supplement.
|