Balanced nutrition is key to healthy, sustainable weight loss. Your body needs a variety of foods in order to meet dietary needs and maintain energy levels. To lose weight, your body must burn more calories than it takes in. Calorie restriction, along with physical activity, helps you shed unwanted pounds and reach a healthy weight. Before you start a weight-loss program, consult a body mass index table to determine a healthy weight-range target.
Step 1
Eat fruits and veggies every day. The U.S. Department of Agriculture recommends 1.5 cups of vegetables and 1 cup of fruit daily on a 1,200-calorie diet plan. One-half cup of dried fruit is equivalent to 1 cup of fresh, frozen or canned fruit. Two cups of leafy greens equates to a 1-cup serving of vegetables.
Step 2
Opt for whole grains over their white counterparts, aiming for 4 oz. of grains daily. Whole grains generally contain fewer calories per serving and are more nutritious. One slice of bread, a cup of cereal or 1/2 cup of pasta, rice or oatmeal equals a 1-oz. serving of grain, according to the USDA.
Step 3
Aim for 2 cups from the calcium-rich dairy group each day. Choose from yogurt, cheese, cow's milk or soy milk. An ounce of cheese counts as a 1/2 cup serving from the dairy group.
Step 4
Eat 3 oz. of animal- or plant-based proteins each day. Options include beans, nut butters, meat, poultry, fish, soy-based meat substitutes, eggs, nuts and seeds. Three ounces of cooked meat is equal in size to a deck of playing cards, according to the Iowa State University Extension. One-half cup of nuts equals 1 oz., as does 1 tbsp. of peanut butter or one egg.
Step 5
Limit oils to 4 tsp. daily in keeping with your 1,200-calorie plan, says the USDA.
Tips and Warnings
- Follow the serving recommendations to eat healthful, balanced meals that will keep you within your 1,200-calorie target. If you add oils or butter to season your food in excess of the allowable 4 tsp., this will increase your calorie tally. The 1,200-calorie eating plan created by the USDA includes an additional discretionary allowance of 171 calories, which can be spent according to your preference. Total calories in this plan are based on average calories per allotted servings from the different food groups.
- A 1,200-calorie plan might not be appropriate for everyone, especially very active people. In general, women and men need a daily minimum of 1,200 and 1,400 calories, respectively, for optimum nutrition and health.
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