1200 Calorie Diet Plan
- a small size woman (little exercise), who wants to maintain weight.
- a small size woman (regular exercise), who wants to lose weight
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Food Groups
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No of Daily Servings
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Serving Portion Size
Quantity equivalents for each food group |
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Fruits
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2 servings
(1 cup) |
Fruits - 1 cup chopped raw or cooked fruit, 1 cup fruit juice.
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Vegetables
Dark green vegetable. |
3 servings
(1.5 cups) 1.5 cups/wk |
Vegetables - 1 cup chopped raw or cooked vegetable, 1 cup vegetable juice, 2 cups leafy salad greens.
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Grains
Whole grains |
4 oz
2 oz |
Grains - These each count as 1 ounce-equivalent (1 serving) of grains: half cup cooked rice, pasta, or cooked cereal; 1 ounce dry pasta or rice; 1 slice bread; 1 small muffin (1 oz); 1 cup ready-to-eat cereal flakes.
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Lean Meats, Beans (Legumes), Nuts
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3 oz
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Meat and beans - These each count as 1 ounce-equivalent: 1 ounce lean meat, poultry, or fish; 1 egg; quarter cup cooked dry beans or tofu; 1 Tbsp peanut butter; half ounce nuts or seeds.
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Dairy
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2 cups
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Milk - These each count as 1 cup (1 serving) of milk: 1 cup fat-free milk or yogurt, 1.5 ounces natural cheese such as Cheddar cheese or 2 ounces processed cheese.
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Oils and Fats
Representing the amounts that are added to foods during processing, meal-preparation cooking, or at the table. |
17 grams
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Oils/fats should be free of trans-fats.
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Remaining Calorie Allowance
The discretionary calorie allowance is the remaining amount of calories in each food pattern after selecting the specified number of nutrient-dense forms of foods in each food group. The number of discretionary calories assumes that food items in each food group are selected in nutrient-dense forms (that is, forms that are fat-free or low-fat and that contain no added sugars). |
171 calories
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If as part of your eating plan you choose foods with a higher fat or sugar content than those recommended, these extra calories should be taken from your remaining calorie allowance.
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When is a 1200-Calorie Diet Appropriate?
Eat about 1,200 calories a day if you are:
- a small size woman (little exercise), who wants to maintain weight.
- a small size woman (regular exercise), who wants to lose weight
Diet Nutrition and Weight Reduction on a 1200 Calorie Diet Plan
A healthy body loses weight more efficiently than an unhealthy body. Pay close attention to the nutritional value of your diet as well as calories. 1200 calories is quite a low-energy diet, which means you should choose only eat the most nutritious foods. Avoid ‘empty-calorie’ foods (like regular sodas and cookies) and consider taking a multi-vitamin/mineral supplement. This diet if for short term use only.