Following a 1,200 calorie diet may seem challenging without a plan. Devise a plan prior to starting a 1,200-calorie diet, so that you achieve more success in implementing the diet into your lifestyle. Cook your foods at least once or twice per week. You may cook and prepare your foods by category. For instance, you would cook all carbohydrates and measure them prior to placing the food into containers. You would continue this trend with proteins and vegetables.
Portion Control
The American Diabetes Association recommends a minimum of 45 percent of your total caloric intake per day to stem from carbohydrates; therefore, you may begin the 1,200-calorie diet with 50 percent of your calories as carbohydrates for an optimal level of well being. Your caloric breakdown per macronutrient would consist of 600 calories from carbohydrates and vegetables, 360 calories from protein and 240 fat calories. The calories from fat can further be broken down into 50 percent saturated fat and 50 percent healthy fats. Extra virgin olive oil is an example of a healthy fat. The saturated fat should come from your protein sources.
Carbohydrate Intake
According to your caloric breakdown of carbohydrates, you are allowed 150 grams of carbohydrates per day. You would consume five meals per day, each meal consisting of 30 grams of carbohydrates. Your menu choices for breakfast may consist of 1 cup of cooked steel-cut oatmeal, or one english muffin, or a 2 oz bagel, or an 8 oz apple or an 8 oz banana. According to the book, Foundations and Clinical Applications of Nutrition: A Nursing Approach, 1 cup of oatmeal equals 30 grams of carbohydrates, as well as each of the other aforementioned breakfast menu choices. Cook the oatmeal in bulk, so that it may last at least a week.
Carbohydrate choices within the second meal may consist of 1/2 cup of yams and a 1/2 cup of lentils, which totals 30 grams of carbohydrates. The third meal may consist of 1 cup of cubed cantaloupes and 3/4 cup plain nonfat yogurt. The fourth and fifth meal would consist of only 15 grams of carbohydrates each to leave room for vegetables. Carbohydrate choices for your third and fourth meal would include 1/2 cup mashed potato, 1/2 cup corn, 1/2 cup spaghetti or 1/2 cup beans.
Vegetables
Cook all of your vegetables at once, then measure amounts prior to placing them into containers. The fourth and fifth meal would consist of two servings of vegetables. Twelve asparagus spears equals 4 grams of carbohydrates, as well as 1 cup of broccoli florets; therefore, your fourth meal would contain both of these vegetables. The fifth meal would incorporate 3/4 cup of green beans and 1 cup of broccoli florets, which totals 9 grams of carbohydrates.
Protein
Your protein intake per day is 90 grams, which would be 18 grams of protein per meal. Choose lean sources of protein, such as chicken breast, turkey breast, fish, low-fat cottage cheese, fat-free cheese and egg whites. Each ounce of chicken breast, turkey breast and fish equals 7 grams of protein. One quarter cup of cottage cheese also equals 7 grams of protein.
Fat Intake
Each meal should include a carbohydrate, protein and vegetables or fruit. If you decide to cook your food with olive oil, be aware that each tablespoon equals 120 calories. Your total caloric fat intake is only 240 calories. For this reason, you may find that baking your chicken breast, fish and turkey breasts may be your best option for most of your meals.
References
- American Diabetes Association: ADA Recommendations
- "Foundations And Clinical Applications Of Nutrition: A Nursing Approach"; Sandra DeYoung et al; 2004
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