How much people eat is just as important as what they eat, according to the Harvard School of Public Health. Reducing calories to promote a healthier weight can prevent the onset of chronic disease and early death. People who have successfully lost weight and kept it off follow a reduced-calorie diet consisting of about 1,400 calories.
Diet Basics
A 1,400-calorie diet is a weight loss diet for both men and women. The diet consists of three meals and two snacks. Each meal should be about the same size, advises the American Academy of Family Physicians. To maximize nutrient intake, people need to eat four or more servings of fruits and vegetable every day, according to the Mayo Clinic.
Breakfast
The breakfast meal on a 1,400-calorie diet should consist of about 400 calories. Low-fat dairy products are a good source of calcium and are easily incorporated into a breakfast meal. Breakfast meal ideas include:
2 cups of whole-grain cereal, 1 cup of skim milk and 1 cup of whole strawberries
2 whole-grain low-fat waffles with 2 Tbsp of light pancake syrup, a medium banana and 1 cup of skim milk
1 cup of light vanilla yogurt, 1/2 cup of Kashi granola cereal and one medium orange
two-egg vegetable omelet with one slice of low-fat cheese, one slice of whole-wheat toast with 1 tsp of margarine and 1/2 cup of fortified orange juice
A fruit smoothie with 1 cup of fresh strawberries, one medium banana and one cup plain low-fat yogurt and ice with 1 whole-wheat English muffin with 1 tsp of margarine
Lunch Meals
Start each meal with low-calorie fruits or vegetables to promote early satiety and prevent overeating, advises the American Dietetic Association. Lunch on a 1,400-calorie diet should consist of about 400 calories. Lunch suggestions include:
A peanut butter and jelly sandwich (two slices of whole-wheat bread, 1 Tbsp of peanut butter, 1 tbsp of all-fruit jelly), one small apple and cucumber slices
2 Tbsp of hummus, 10 baby carrots, 20 wheat thins and one medium orange
Turkey pita sandwich with 2 oz of lean deli turkey, lettuce, tomato and mustard stuffed into a whole-wheat pita; celery and carrot sticks; one container of light yogurt and one small peach
2 cups of chicken noodle soup, eight saltine crackers, a small tossed salad with 1 Tbsp low-fat salad dressing and 25 grapes or 3 oz
Grilled chicken on top of 2 cups of mixed greens with 2 Tbsp of dried cranberries and 10 walnuts and one cup cantaloupe
Dinner Meals
Use smaller plates at dinner, suggests the American Dietetic Association, to help with portion control on a reduced calorie diet. Dinner on a 1,400-calorie diet should consist of 400 calories. Dinner meals may include:
A veggie burger on a whole-wheat bun with one slice of low-fat cheese, 1 cup of steamed broccoli and 1/2 cup of roasted potatoes
5 oz of grilled pork chop with 1/2 cup peas and one small baked potato with 1 tsp of margarine
3 oz of roasted turkey breast, one medium baked potato with 1 tsp of margarine, 1 cup steamed green beans and 1 small whole-wheat roll
1 cup of vegetable lasagna and tossed salad with 1 Tbsp of low-fat salad dressing
3 oz of London broil, 1/2 cup brown rice pilaf and 1 cup of mixed vegetables
Snacks
Snacks are an important part of a weight loss program, says the Mayo Clinic. Snacks help reduce hunger and prevent binge eating. Each snack on a 1,400-calorie diet should consist of about 100 calories. Snack ideas include:
Light yogurt
Three graham cracker squares
1/2 cup of light ice cream
2 cups of fresh watermelon
Celery with 1 Tbsp of peanut butter
15 almonds
1 oz of pretzels
One granola bar
One medium apple
One slice of whole-wheat toast with 1 tsp of all-fruit jelly
Member Comments