The time-tested way to achieve healthy weight loss and maintain ideal weight is to eat a balanced diet with a healthful ratio of carbs, fat and protein. According to the American Dietetic Association, 1,200 calories per day is the minimum necessary to meet nutrient needs. Your 1,200-calorie diet should include five servings of starch and grains, two of fruit, two of dairy, three of vegetables, 4 oz. of protein, and five servings of fat. Check package labels or an online calorie counter like the one available through the Calorie Control Council for more details on serving sizes and calories.
Step 1
You need five servings at 80 calories each from the starches and grains group.
Examples include ½ cup of either cooked oatmeal or grits; ½ cup bran cereal or shredded wheat; ½ cup black eyed peas, pinto or black beans; 1/3 cup of cooked rice, couscous, or pasta; 1 oz of bread product such as a 6-inch tortilla, ½ hot dog bun or hamburger bun, 3 graham cracker squares, 15-20 baked chips, 3 cups popcorn, 1 slice whole grain bread, 4-inch pancake or waffle; ¾ to 1 oz. of snack foods like 8 animal crackers, 3 graham cracker squares, 15-20 baked chips, ¾ oz. pretzels, 6 saltine crackers, or 3 cups popcorn. Be sure to count fat servings where applicable.
Step 2
Two servings at 60 calories per serving are recommended in the fruit group. Portion control is key. Examples of fruit servings include a 4 oz. apple or banana; ½ cup unsweetened applesauce or fresh pear; ¾ cup blueberries or fresh pineapple; 1/3 cantaloupe, 12 cherries or 17 small grapes; 1 kiwi or peach; a small nectarine or orange; ½ large grapefruit, 1 ¼ cups whole strawberries, ½ cup of apple, grapefruit, orange, or pineapple juice; or 1 slice watermelon.
Step 3
For the dairy group, have two servings of 100 calories each.
Examples include 1 cup 1 percent milk or buttermilk; or 6 oz sugar-free, low-fat flavored yogurt. If using whole milk or yogurt, count in extra fat servings.
Step 4
In the vegetable group, have five servings of 25 calories each.
A non-starchy vegetable choice can be either ½ cup of cooked vegetables including vegetable juice, or 1 cup of raw vegetables. Examples include artichoke, asparagus, green beans, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumber, eggplant, greens, leeks, mushrooms, okra, onions, pea pods, peppers, radishes, sauerkraut, spinach, squash, tomatoes, tomato or vegetable juice, turnips, and water chestnuts.
Step 5
For the protein group, you need 4 oz at 45-100 calories per ounce, depending on fat content. If selecting medium or high fat proteins, eliminate servings from the fat group to account for extra calories.
Lean examples at 45 calories include ½ oz beef jerky, 1 oz. low-fat cheese, ½ cup cottage cheese, 2 egg whites, 1 oz. fish or game meats like buffalo and venison; 1 oz Canadian bacon or poultry with skin removed; 1 oz. canned salmon or tuna; and low-fat sandwich meats like turkey, turkey ham, and turkey pastrami.
Medium-fat examples at 75 calories include 1 oz. feta, mozzarella, and string cheese; 1 oz. corned beef, ground beef, or short ribs; 1 whole egg; 1 oz. fried fish,; 1 oz. pork cutlet; 1 oz. poultry with skin or fried chicken; ¼ cup ricotta cheese; or 1 oz. turkey sausage.
High fat protein choices at 100 calories each include 2 slices pork bacon or 3 slices turkey bacon; regular cheeses such as American, bleu, brie, cheddar, Monterrey Jack, queso, and Swiss; 1 hot dog; 1 oz. ground pork or sausage; 1 oz. processed sandwich meat like bologna, salami, or pastrami; or sausages such as bratwurst, smoked, chorizo, summer, Italian, or Polish.
Step 6
Have five servings at 45 calories each from the fats group.
Examples of fats include 1 oz. avocado; 1 ½ tsp peanut butter; 10 peanuts, 6 almonds or cashews, 4 pecan halves, 16 pistachios, or 3 macadamia nuts; 8 large black olives or 10 large green stuffed olives; 1 tsp canola, olive, or peanut oil; 1 tsp butter or margarine; 1 tsp regular mayonnaise or 1 Tbsp reduced-fat; 1 Tbsp regular salad dressing or 2 Tbsp reduced-fat; 1 slice cooked bacon; 2 Tbsp sweetened, shredded coconut; 1 Tbsp regular cream cheese, or 1 ½ Tbsp reduced-fat; 1 tsp shortening, coconut oil or palm kernel oil; 2 Tbsp regular sour cream or 3 Tbsp reduced-fat; 2 Tbsp half and half, 1 Tbsp heavy cream, or ¼ cup whipped, pressurized cream.
Tips and Warnings
- Check out the meal planning component on the Changing Life With Diabetes website to tailor a meal plan for you with menus and recipes that you select.
- Always check with your doctor before beginning a reduced calorie diet.
Things You'll Need
- Calorie counting guide or computer with Internet access
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