If your target is 1,200 calories, you should include at least four servings of vegetables and three servings of fruits each day to ensure that you meet your daily nutritional requirements. Additionally, make sure you stay hydrated throughout the day. Calorie restriction does not mean that you need to restrict your diet to a small variety of foods. It emphasizes portion control so that you do not exceed 1,200 calories in a day
Here is a sample diet plan and recipes you may follow if your target calorie intake is 1,200.
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- Breakfast (approximate calories: 389, fat content 10 percent)
- One slice of whole-wheat bread with two teaspoons of jelly.
- Half a cup of shredded wheat or whole-grain cereal in a cup of one percent milk.
- This is followed by one cup of black coffee and one cup of orange juice.
- You may include half a cup of fruit in your breakfast, such as grapefruit.
- Lunch (total calories: 305, fat content: 16 percent)
- Whole-wheat bread slices (two) with two slices of lean protein (fish, chicken, or unseasoned roasted beef).
- You may make a salad with lettuce or spinach, one tomato, low-calorie mayo (one teaspoon), and seasonings, such as garlic powder, onion powder, and celery.
- You can have an apple or watermelon along with these foods.
- Alternatively, you can have a tossed salad made with two cups of romaine lettuce or spinach, one-fourth cup of mushrooms, one-fourth cup of onions, one-fourth cup of celery or zucchini, a hard-boiled egg, half a cup of low-fat shredded cheddar cheese or any low-fat cheese of your choice and one medium tomato.
- You may add some berries for dessert to get your antioxidants, such as strawberries.
- Dinner (calories: 454, fat: 20 percent)
- Two slices of salmon grilled in 1.5 teaspoons of oil, a baked potato with one whole wheat bread, green beans, or zucchini seasoned in margarine, carrots, and unsweetened iced tea.
- SnacksHave nuts, yogurt, whole-wheat crackers, watermelon, free foods, vegetable soups or broths, or popcorn if you get hungry during the day.
- Free foods contain less than five grams of total carbs or less than 20 calories per serving.
Another example of a 1,200-calorie-a-day diet:
- Breakfast
- One serving of whole-grain toast (100 calories)
- Two eggs (140 calories)
- One small banana (90 calories)
- Lunch
- Three ounces of grilled chicken breast (120 calories)
- One cup of steamed broccoli (55 calories)
- Half a cup of quinoa (100 calories)
- One small apple (55 calories)
- Snack
- Greek yogurt (100 calories)
- One-fourth cup of berries (25 calories)
- Dinner
- Three ounces of fish (120 calories)
- One cup of mixed greens (5 calories)
- Half a cup of brown rice (100 calories)
- One small orange (55 calories)
Xem thêm : U.S. Food and Drug Administration
A third example of a 1,200-calorie-a-day diet:
- Breakfast
- One serving of oatmeal (150 calories)
- One-fourth cup of blueberries (25 calories)
- One hard-boiled egg (70 calories)
- Lunch
- Three ounces of turkey breast (90 calories)
- Two slices of whole-grain bread (140 calories)
- Half a cup of cucumber slices (eight calories)
- One small pear (55 calories)
- Snack
- One small apple (55 calories)
- Two tablespoons of almond butter (200 calories)
- Dinner
- Three ounces of shrimp (90 calories)
- One cup of mixed vegetables (50 calories)
- Half a cup of brown rice (100 calories)
- One small orange (60 calories)
Note that your nutritional requirements may vary. Thus, it is prudent to take your doctor’s or nutritionist’s advice before following any new meal plan or low-calorie recipes.
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