Following a reduced calorie diet can help you achieve your weight-loss goals. A 1,300-calorie diet can help anyone lose weight, although it may be best suited for women of small stature. Consult with your physician before starting a weight loss plan.
Diet Basics
It is important to eat a variety of foods from each food group to help make sure you meet all of your nutrient needs. A 1,300-calorie diet should include 1.5 cups of fruit, 1.5 cups of vegetables, four servings of grains, 4 oz. of meat and beans, two servings of milk and 4 tsp. of oil. Aim to eat three meals a day on a 1,300-calorie diet and try to include as many food groups as you can at each meal.
Breakfast
A balanced breakfast on a 1,300-calorie diet should include 1 cup of fruit, one grain serving, one milk serving and 1 tsp. of oil. A sample breakfast meal may include 1 slice of whole wheat toast with 1 tsp. of margarine, 1 cup of nonfat yogurt and a medium pear. Make at least half your grain choices whole grain, says the U.S. Department of Agriculture. Whole grains provide your body with essential nutrients, including selenium, magnesium and fiber.
Lunch
A balanced lunch meal on a 1,300-calorie diet should include 1/2 cup of fruit, 1/2 cup of vegetables, one grain serving, 2 oz. of meat or beans, one cup of milk and 1 tsp. of oil. For instance, try one rice cake with 1 1/2 tsp. of peanut butter, 1/2 cup of hummus, two whole-grain crackers, 1/2 cup of carrot sticks, a small orange and 1 cup of nonfat milk. The U.S. Department of Agriculture recommends you choose beans as a healthy alternative to meat a few times a week.
Dinner
A balanced dinner on a 1,300-calorie diet may include 1 cup of vegetables, two servings of grains, 2 oz. of meat or beans and 2 tsp. of oil. A sample dinner may include 2 oz. of grilled shrimp with 1 cup of brown rice and 2 cups of broccoli sauteed in 2 tsp. of olive oil. When following a low-calorie diet, choose lean cuts of meat such as skinless poultry, fish, shellfish, top sirloin and pork tenderloin, to help limit your calorie intake.
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