More than 149 million Americans weigh more than is healthy, according to the Harvard School of Public Health. Being overweight or obese increases your risk of heart disease, diabetes and an early death. Limiting your daily calorie intake to 1,300-calories a day can help you lose weight. Consult with your doctor before starting a weight loss diet.
Diet Basics
A 1,300-calorie diet is a very low-calorie diet. Eating a balanced diet that includes a variety of food choices from each of the food groups will help you meet your nutrient needs. Talk to your doctor about the need for a vitamin and mineral supplementation. A balanced 1,300-calorie diet includes 1-1/2-cups of fruit, 1-1/2-cups of vegetables, four servings of grain, 4-oz. of meat or beans, two servings of milk and four servings of fat. Divide your food choices into three meals and one snack.
Breakfast
Breakfast is an important meal when following a weight loss diet. It controls hunger and improves energy levels. A balanced breakfast on your low-calorie diet should include 1/2-cup of fruit, one serving of grain, one serving of milk and one serving of fat. For breakfast, you may have 1/2-cup of cubed honeydew melon, one slice of whole wheat toast with 1 tsp. of margarine and 1-cup of nonfat yogurt.
Lunch
Eating high-fiber foods can also help you manage hunger. Fiber delays digestion, helping to control your appetite. Foods high in fiber include whole grains, fruits and vegetables. Your balanced lunch meal should include 1/2 cup of fruit, 1/2 cup of vegetables, one grain serving, 2 oz. of meat or beans and one serving of fat. A healthy lunch meal may include 1 cup of mixed greens topped with 2 oz. of sliced deli turkey meat and 1 tbsp. salad dressing. Serve your lunch meal with a small orange and five whole grain crackers.
Dinner
Watch your calorie intake by selecting lean cuts of meat such as poultry and fish, and nonfat or low-fat sources of dairy foods. Your dinner meal on a 1,300-calorie diet should include 1 cup of vegetables, two servings of grain, 2 oz. of meat or beans and two servings of fat. A healthy low-calorie dinner meal may consist of 2 oz. of grilled shrimp tossed with 1 cup of whole wheat pasta and 1 cup of mixed vegetables such as broccoli, cauliflower and carrots and 2 tsp. of olive oil.
Snack
Snacking can help you manage your appetite between meals. Include 1/2 cup of fruit and one serving of milk with your snack. A snack may consist of 1/2 cup of unsweetened canned fruit with 1 cup of nonfat yogurt.
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