Checklist For 1200 Calorie Food Exchange

Successful weight loss requires a decrease in overall caloric intake. Making healthy food choices, controlling portions sizes and counting calories can help people lose weight. The exchange system is a tool people can use to help manage and control intake. A 1,200-calorie diet is considered a low-calorie diet and should produce weight loss, according to the authors of "Krause's Food, Nutrition and Diet Therapy." Consult with a doctor before starting a weight loss program.

Starches

People following a 1,200-calorie exchange diet can have five exchanges of starch a day. Each starch exchange has about 80 calories and 15g of carbohydrate, according to MayoClinic.com. Starch exchanges include 1 slice of bread, 1/2 cup of hot cereal, 3/4 cup of cold cereal, five crackers, 1/2 cup of corn or peas, 1/3 cup of pasta or rice and 3 cups of air-popped popcorn.

Meat and Meat Substitutes

Meat and meat substitutes provide protein and fat. When following a low-calorie diet it is important to choose lean sources of meat, such as poultry, fish and lean beef and pork to limit calorie intake. People on a 1,200-calorie exchange diet can have 4 oz. of meat or meat substitutes a day, according to the University of Maryland Medical Center. Each serving of a lean meat provides about 45 calories. A 1 oz. serving is equal to 1 oz. of meat, poultry or fish, 1/4 cup of cottage cheese, 1/4 cup of egg substitute, two sardines and two egg whites.

Non-Starchy Vegetables

Two exchanges of non-starchy vegetables are recommended on the 1,200-calorie exchange diet. Examples of non-starchy vegetables include broccoli, leafy greens, cucumbers, tomatoes, peppers, cauliflower, artichokes, brussel sprouts, mushrooms and eggplant. An exchange is equal to 1/2 cup of a cooked vegetable or 1 cup of a raw vegetable. Each exchange contains 25 calories.

Fruit

It is better to eat fruit than drink juice when following a low-calorie diet. The fiber in the whole fruit aids in weight control by controlling hunger. Three exchanges of fruit are recommended on the 1,200-calorie exchange diet. A fruit exchange serving is equal to a small apple, 4 oz. banana, 12 cherries, 1/2 of a grapefruit, 17 grapes, small orange, 1/2 cup of orange juice, 1/2 cup of unsweetened canned fruit and 2 tbsp. of raisins. Each exchange contains 60 calories.

Milk

Milk provides protein and calcium. Low-fat and fat free milk products are the preferred choice for a low-calorie diet. People following a 1,200-calorie exchange diet can have two milk exchanges a day. A milk exchange is equal to 1 cup of skim milk and an 8 oz. container of fat free yogurt. Each low-fat and fat free milk exchange provides 100 to 120 calories.

Fat

Fats in a diet are a concentrated source of calories and serving sizes are very small. People following a 1,200-calorie exchange diet can have three fat servings a day. Examples of fat exchanges include 1 tsp. of margarine, butter, oil or mayonnaise; six almonds; 1 tbsp. of reduced fat mayonnaise; 2 tbsp. of low-fat salad dressing and one slice of bacon. Each fat exchange contains 45 calories.