You can lose weight by decreasing the amount of calories you eat each day. A 1,300-calorie diet for weight loss can help both men and women lose weight. However, such an extremely low-calorie plan is best suited for women of small stature or women whose activity is limited. When following a reduced-calorie diet, you must eat a variety of foods from each of the food groups to make sure you get all the nutrients you need. Always consult your physician before starting a very low-calorie diet.
Grains and Starches
You can eat six servings of grains and starches each day on a 1,300-calorie diet. Grains are naturally low in fat and supply your body with energy. Choose more whole grains to increase your fiber and nutrient intake. High-fiber take longer to digest and help control hunger, which is important when following a low-calorie diet. Grain foods and serving sizes include one slice of whole wheat bread; 1/3 cup of cooked brown rice or whole wheat pasta; 3/4 cup of unsweetened ready-to-eat whole grain cereal; 1/2 cup of cooked oatmeal; 3 oz. baked potato; 1/2 cup peas or corn; five whole grain crackers; two rice cakes; and three cups of air-popped popcorn.
Fruit
On a 1,300-calorie diet, you can have three servings of fruit each day. Fruits are naturally fat free and high in fiber, and they contain high amounts of potassium, folate, vitamin C and vitamin A. Healthy fruit choices and serving sizes include a small apple; a small orange; a 4 oz. banana; one cup of whole strawberries; one cup of diced melon; 3/4 cup of pineapple; 1/2 cup of unsweetened canned fruit; and 2 tbsp. of dried fruit.
Vegetables
You can have three servings of vegetables each day on a 1,300-calorie diet. Vegetables provide potassium, folate, vitamin C, vitamin A and fiber. A serving of vegetables equals one cup raw or 1/2 cup cooked. Healthy choices include spinach, broccoli, leafy greens, kale, Brussels sprouts, cucumbers, peppers, tomatoes, mushrooms, eggplant, carrots, zucchini, onions and green beans.
Meat and Beans
Meats contain protein, iron and zinc. Choose leaner cuts of meat to limit your calorie and fat intake. You can have four servings of meat a day on a 1,300-calorie diet. Healthy diet food choices and single serving sizes include 1 oz. of skinless poultry; 1 oz. of fish or shellfish; 1 oz. of beef eye of round; 1 oz. of pork tenderloin; and 1 oz. of veal. Beans, such as kidney beans and garbanzo beans also contain protein and iron, and are a healthy alternative to meat. A single bean serving is equal to 1/4 cup of cooked beans.
Dairy Foods
Dairy foods provide calcium and vitamin D for strong bones. You can have two servings of dairy foods a day on a 1,300-calorie diet. Low-fat and nonfat dairy foods make healthier choices, as they are lower in calories and saturated fat. Dairy diet food choices and serving sizes for a 1,300-calorie diet include one cup of 1 percent fat or nonfat milk; a 6 oz. container of low-fat or nonfat yogurt; and 1 1/2 oz. of low-fat cheese.
Fat
Fats are a concentrated source of calories, and you need to limit your intake to three servings a day on a 1,300-calorie diet. Choose monounsaturated and polyunsaturated fats, such as olive oil and nuts, for heart health. Healthy fat choices and serving sizes for a 1,300-calorie diet include 1 tsp. of oil or margarine; 1 1/2 tsp. of peanut butter; six almonds; and 1 tbsp. of salad dressing.
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