List Of 1,200 Calorie Diets

Adopting a balanced 1,200-calorie diet is generally a healthy approach to weight loss for most women. However, men generally need more calories to meet basic energy and nutritional needs, according to MedlinePlus. Women who lead active lifestyles and burn a significant number of calories through physical activity and exercise may need more than 1,200 calories to support healthy weight loss. Consult with your doctor before starting a new diet, particularly if you have heart or diet-related health problems.

Exchange Diet

The exchange diet allocates a certain number of servings from different food groups. Foods listed in each food group can be interchanged because they have similar calorie and nutritional qualities, but the number of servings is fixed. Starchy vegetables, grains and breads are in the same group, and sweets -- which are categorized separately -- may be included in your diet if exchanged for carbohydrates in other groups, although moderation is encouraged. An example for a 1,200-calorie exchange diet includes three servings each of fruits and vegetables, five servings from the starch group, one serving from the milk group, four fats and the equivalent of 4 oz. of lean protein. Free foods such as club soda, diet beverages, water, spices and salad greens are not limited, according to MayoClinic.com.

Modified DASH Diet

The Dietary Approaches to Stop Hypertension, or DASH, diet limits sodium and provides balanced nutrition. Although not designed as a weight-loss diet, the DASH diet can be modified to 1,200 calories in order to support healthy weight loss. A 1,200-calorie plan on the DASH diet includes 5 oz. lean protein, three servings of whole grains, two servings of healthy fat, two to three servings of non-fat or low-fat dairy and three to four servings each of fruits and vegetables daily. Additionally, you are allowed three to four servings of nuts per week.

Healthy Weight Pyramid Diet

The Mayo Clinic publishes a healthy weight pyramid to promote balanced nutrition when restricting calories. For a 1,200-calorie eating plan, the Mayo Clinic suggests five servings of vegetables, three servings of fruit, four servings of other carbohydrates, three servings from the protein and dairy group, three servings of fat and up to one serving from the sweets group. When choosing fruit, opt for whole fruit or fruit canned in its own juice over dried fruit or juice.

USDA Meal Patterns

The U.S. Department of Agriculture provides serving suggestions for 12 different calorie targets, including a 1,200-calorie meal pattern. Besides listing serving recommendations for each of the six food groups, the USDA also allows a small number of calories from solid fats and added sugars to encourage moderation of less healthy choices. The 1,200-calorie meal pattern includes 1 cup of fruit, 1.5 cups of vegetables, four servings of grains, 3 oz. of protein, the equivalent of 2.5 cups of dairy, 17 g of healthy fats and 121 discretionary calories that can be spent on sweets.