Whether you are eating 2,000 calories a day or 1,200 calories a day, having a meal plan in place can help you control your hunger, make wise nutritional choices and stay within your calorie allotment. Planning a healthy, low-calorie diet requires careful attention to detail; a 1,200 calorie diet is only advised for women who are losing weight or a man who is following a medically supervised diet, according to the National Institutes of Health.
Guidelines
When planning meals for your 1,200-calorie diet, break your calorie allotment into relatively equal amounts for your three main meals. Eat about 450 calories for dinner, 350 for lunch and 300 for breakfast, leaving 100 calories for an extra roll at dinner or a mid-afternoon snack. Follow the Dietary Guidelines for Americans and eat two 1/2 cup servings of fruit, three servings of vegetables, four 1 oz. servings of grains, three 1 oz. servings of meat or beans and 2 cups of milk or milk products.
Scheduled Meals
Eat regularly scheduled meals to establish good eating habits and stave off hunger. Learn what foods keep you full between breakfast and lunch. Eat breakfast within an hour or two of waking up to replenish your body stores from fasting through the night and jump-start your metabolism. On a 1,200-calorie diet, you may not be able to fit in a morning snack due to calorie constraints. Eat lunch, and then allow time for a simple afternoon snack. Add some flexibility into your dinner meal times and choices, as you may desire to go out to eat on occasion.
Servings, Portions and Calories
Understanding the relationship between servings, portions and calories can help you when planning your diet. A serving, according to the USDA Center for Nutrition Policy and Promotion, is a defined measurement of recommended daily allowances of foods making up the food pyramid. One serving of grains is a slice of toast, and one serving of meat is 3 oz. A portion is the amount of food you put on your plate to eat. When eating 1,200 calories, put less food on your plate to ensure you are eating just one portion of food at a time. Choose foods with lower per-serving calories such as vegetables, fruits and low-fat dairy. Write down the calories and how many portions of each food you eat.
Meal Suggestions
Eat a wholesome, hearty breakfast of Greek yogurt, an orange and a small bowl of natural oatmeal. Avoid sugar-sweetened yogurts or oatmeal. Eat a high-protein breakfast on occasion by adding a vegetarian bacon product to an egg white omelet. Have filling salads for lunch with mainly chopped vegetables rather than high-calorie cheeses or croutons. A sandwich made with two slices of low-calorie bread and 1 tbsp. of almond butter can keep you full and provide you with some healthy fat. For dinner, vary your protein choice each night between salmon, poultry, beans, lean red beef and vegetarian products. Use only whole-wheat pastas, breads and brown rice as your grain to stay full.
Considerations
Pay close attention to your hunger and satiety level when planning 1,200-calorie meals. If you are constantly hungry, or find it difficult to stay within your calorie allotment, monitor your nutrient balance. Eat more of filling grains, and less of refined foods. Consider adding a few additional calories to your day, if you are burning a high number of calories through exercise. Consult your doctor about beginning or staying on a 1,200-calorie diet.
References
- MedlinePlus: Tips for Losing Weight
- U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2005
- HelpGuide.org: Easy Tips for Planning a Healthy Diet and Sticking to It
- USDA Center for Nutrition Policy and Promotion: Food Portions and Servings --- How Do They Differ?
- MayoClinic.com: Exercise for Weight Loss --- Calories Burned in One Hour
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