Following a 1,200-calorie per day diet takes discipline and planning. According to the American College of Sports Medicine, 1,200 calories is the fewest amount of calories a woman should eat when dieting, and a man should not eat less than 1,800 calories. Divide your calories evenly between breakfast, lunch and dinner and buy foods that help you stay on your plan.
Produce Section
Begin making your list starting with the produce section of your grocery store. Fruits and vegetables are helpful when you lose weight because of the low calorie content. Purchase apples, oranges in season, melons, grapes, cucumbers, salad bags, broccoli and potatoes. Work from your weekly menu when making your list. If you are having oatmeal for breakfast, buy some berries to put on it. If time is an issue for you, purchase pre-cut fruits and vegetables.
Dairy Section
Low-fat dairy gives you needed calcium and protein with few calories. Use skim milk as a beverage, or add it to cereals. Buy plain or lightly sweetened yogurts to serve with breakfast, as a side dish for lunch or as a substitute for sour cream. Put reduced-fat cheeses like cheddar and Colby Jack on your list for variety. Purchase preportioned spreadable cheese wedges to spread on crackers. Buy a dozen eggs and use two to make an omelet, boil a few for snacks or use the whites to make a low-calorie angel food cake.
Canned, Boxed and Dry Boxed Foods
When possible, make most of your meals from scratch to save sodium and fat and avoid unnecessary additives. However, the inner aisles of the grocery store do contain healthy cereals, oatmeal, whole-grain pastas and soups. Add those items to your list, but leave off cookies, high-fat crackers, candy, fried noodles and boxed meals. Look for the lowest-calorie, highest-fiber content cereals and buy reduced-sodium soups. Buy dried beans to make bean enchiladas or black beans and rice.
Meat Section
Unless you are a vegetarian, include meats on your list. Follow the recommendation of the National Institutes of Health and avoid high-fat meats and select mainly poultry. If you eat beef, limit your consumption and purchase the leanest cuts available. Ask the grocer to trim or grind the meat for you. Buy chicken cutlets for quick-cooking meals, stock up on whole chickens when they are on sale and boil the meat for casseroles and stews. Avoid processed meats.
Frozen Section
Frozen vegetables and fruits are convenient alternatives to fresh ones. According to the National Institutes of Health, frozen vegetables and fruits are generally picked and frozen when they are at their peak, thus helping retain nutrients. Buy mixed vegetables to put in a low-fat chicken pot pie, broccoli to stir-fry with pasta and any other of your favorite vegetables. Use fruit frozen in its own juice as a snack or to make a smoothie with ice and a bit of skim milk. If you eat frozen diet meals, choose those lowest in sodium.
References
- American College of Sports Medicine: Metabolism is Modifiable with the Right Lifestyle Choices
- UCLA: Fruits and Vegetables with Calories and Fiber
- University of Michigan Health System: Dairy
- National Institutes of Health: Low-Calorie, Lower Fat Alternative Foods
- National Institutes of Health: Food--Fresh vs. Frozen or Canned
Member Comments