A 1,400-calorie diet is a low-calorie diet that can help most women lose weight. When following a low-calorie diet, you need to make sure you eat a balanced diet that includes foods from each food group to meet your nutrient needs. Consult with your doctor before starting any weight loss diet.
Diet Guide
On your weight loss diet, aim for three meals and two snacks a day. Each meal should contain about 400 calories and each snack about 100 calories. Eating more frequently can help control your hunger when trying to lose weight. To maximize your nutrient intake while limiting calories, eat more fruits, vegetables, whole grains, lean sources of protein and low-fat or nonfat dairy foods. Try to include a serving of food from each food group at each meal to help you meet your needs.
Breakfast
A sample 400-calorie breakfast meal may include an omelet made with two egg whites and one whole egg filled with 1/2 cup of cooked vegetables and 1 oz. of low-fat cheese and served with one served with two slices of whole wheat toast with 1 tsp. of margarine. Including protein and fiber at your breakfast meal can help control hunger. In addition, eggs are a good source of iron. Women of childbearing age need 18 mg of iron a day due to blood loss through menstruation.
Lunch
For lunch, you may have an entree salad made with 2 cups of mixed greens, topped with 2 oz. of lean deli turkey meat, 4 walnut halves chopped and 2 tbsp. of raisins with 2 tbsp. of low-fat salad dressing. Serve your lunch with a 6 oz. container of nonfat, sugar-free yogurt. Be sure to include foods high in calcium on your 1,400-calorie diet, such as milk, yogurt, cheese and calcium-fortified breads and cereals, to reduce your risk of osteoporosis.
Afternoon Snack
A healthy afternoon snack may include a small orange and six almonds. The fiber in the orange and the fat in the almonds delay digestion and improve hunger control. Plus the orange is also a good source of folate. Women of childbearing age need adequate intakes of folate to prevent birth defects.
Dinner
A healthy dinner meal on your 1,400-calorie diet may include 3 oz. of grilled salmon served with a 1 cup of roasted red potatoes with olive oil and rosemary and 1 cup of cooked peas. Including omega-3 rich foods, like salmon and walnuts, in your diet can help reduce inflammation and risk of heart disease.
Evening Snack
A healthy evening snack may include 1 oz. of low-fat cheese with 1 cup of carrot sticks.
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