Nutritional Value Of A 1200 Calorie Diet

A 1,200 calorie diet is low, even for sedentary people. The average healthy adult needs between 1,800 and 2,200 calories each day. When on a diet, a daily reduction of 500 calories is about the most that is considered safe. Cutting calories beyond this number can lead to adverse health effects and the loss of lean tissue, rather than fat. Regardless of actual caloric intake, a certain number of calories need to come from each macronutrient and micronutrient.

Protein

Protein should account for between 10 and 35 percent of your total caloric intake. If you are highly active, you will need to err on the higher side, as your body will need more protein to stimulate growth of damaged cells. A 1,200 calorie diet should contain about 120 to 420 calories from this macronutrient. The best sources of protein for diets are lean meats such as fish and chicken, as well as beans and legumes.

Carbohydrates

Carbohydrates should account for 45 to 65 percent of your total calories. A 1,200 calorie diet would then need to be composed of about 540 to 780 calories just from this nutrient. Carbohydrates are responsible for fueling energy metabolism and restoring depleted glycogen, so if you are highly active you will need to consume more carbs. Whole wheat bread and grains are the best sources of carbohydrates for dieters as they have a low glycemic index, preventing spikes in blood sugar levels.

Fat

Fat should make up about 20 to 35 percent of your total calories. Fat plays a key role in protecting organs and fueling energy metabolism, so increased activity will result in an increased need for fat. A 1,200 calorie diet should have 240 to 420 calories from fat. While a high-fat diet can lead to weight gain and cardiovascular disease, severe restrictions in fat can be just as dangerous. Be sure to get enough fat in your diet, but avoid foods that are high in saturated fat, trans fat and cholesterol.

Micronutrients

Micronutrients are substances that the body cannot produce, and must get through consuming a balanced diet. Severe caloric restriction can place your body at a risk of poor vitamin and mineral status, increasing the likelihood of becoming ill. Severe cases of poor vitamin and mineral status can lead to organ failure. Consume an abundance of fresh fruits and vegetables to gain the vitamins and minerals you need in your diet. Fruits and vegetables can help you feel full without tacking on a large amount of calories as well.

Water

When restricting caloric intake, it becomes increasingly important to ensure adequate water intake. About 20 percent of fluid intake comes from the food you eat, so cutting more than 500 calories from the diet each day can place the body at a risk of severe dehydration. Eight 8-oz. glasses of water each day is a fairly standard rule of thumb for normal caloric intake, but you should consume enough water so that you are never thirsty and your urine remains a pale yellow or clear shade.