1200 Calorie Diet Outline

The 1,200-calorie diet is a low-calorie diet that will promote weight loss in most people. When following a low-calorie diet, you need to include a variety of healthy food choices from each of the food groups to make sure you adequately meet all of your nutrient needs. Consult with your doctor before starting any weight-loss program.

Fruits

Fruits are low in calories and provide your body with vitamin C, vitamin A, folate, potassium and fiber. The fiber in fruit takes your body longer to digest and can help control hunger on a low-calorie diet. You can have 1 cup of fruit a day on a 1,200-calorie diet. Healthy choices and examples of 1 cup serving sizes include a small apple, 1 cup of apple sauce, a large banana, 1 cup of diced melon, 1 cup of sliced strawberries and a large orange or peach.

Vegetables

Vegetables are also low in calories and contain high amounts of fiber to help you feel full. Vegetables also provide vitamin C, vitamin A, potassium and folate. You can have 1-1/2 cups of vegetables each day on a 1,200-calorie diet. A 1 cup serving is equal to 1 cup of cooked or raw vegetables or 2 cups of raw leafy greens. Healthy vegetable choices include broccoli, kale, spinach, cabbage, carrots, sweet potatoes, green beans, peppers, tomatoes and artichokes.

Grains

Grains contain carbohydrates and act as an important source of energy on your low-calorie diet. You can have four servings of grains a day on a 1,200-calorie diet plan. Choose more whole grains for its fiber and natural vitamins and minerals. Healthy choices and serving sizes include one slice of whole wheat bread, 1/2 cup of whole-wheat pasta or brown rice, 1/2 cup of hot cooked cereal, 1 cup of whole grain ready-to-eat cereal, five whole-grain crackers and 3 cups of air-popped popcorn.

Meat and Beans

Meat and beans supply protein, iron, magnesium and zinc. You can have 3 oz. or servings of meat and beans each day on a 1,200-calorie diet plan. Choose lean cuts of meat to help you limit your fat and calorie intake. Lean meat 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, 1 oz. of a lamb chop and one egg. In addition to being a source of protein, beans also contain fiber and folate. One-quarter cup of cooked dried beans is equal to one serving.

Milk

Milk provides protein, calcium and vitamin D. You can have 2 cups of milk a day. Choose nonfat or low-fat milk and milk products to limit your calorie intake. Healthy choices and serving sizes include 1 cup of nonfat milk, 8 oz. of nonfat yogurt, 1-1/2 oz. of low-fat natural cheese and 2 oz. of low-fat processed cheese.

Oils

Oils act as a source of concentrated calories and serving sizes are small. Choose more monounsaturated and polyunsaturated fats for heart health. You can have four servings of oils each day on a 1,200-calorie diet plan. Healthy choices and serving sizes include 1 tsp. of margarine, olive, canola or vegetable oil, 1 tsp. of mayonnaise and 1 tbsp. of salad dressing