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This is a simple "exchange list" diet for individual who want to lose weight. The goal of diet therapy is to reduce caloric intake to a level that can be safely and comfortably tolerated. Usually diets that provide 1200 to 1500 calories a day are acceptable for most people. However, you and your health care provider should determine the appropriate amount of calories required for your weight, height, activity level and general health. The example shown is for a 1200 calorie per day menu. It may be modified by adding more food portions.
Note: Women who are pregnant or breast-feeding should NOT diet during these times. It is very important to consume extra calories in the form of wholesome, nutritious foods in order to lay the building blocks for the development of your baby and to maintain adequate reserves within your own body. This diet is NOT for pregnant or breast-feeding women.
DESCRIPTION
Plan your breakfast, lunch and dinner meals by selecting items from the appropriate food list. This sample diet allows you one fruit portion, one starch and one milk for breakfast. You may choose cereal with banana and milk. Coffee or tea are "free" items (but for health reasons, should be kept to a minimum). Amounts of each portion are indicated in each food list. Portions can be interchanged among breakfast, lunch and dinner as long as the total for the day does not exceed those indicated. For example, you can eat all your fruits for breakfast if desired, but do not exceed 4 portions for the day.
BASIC INFORMATION
The Dietary Guidelines for Americans outline what people should eat to stay healthy. The guidelines include:
- Eat a variety of foods.
- Balance the foods you eat with physical activity - maintain or improve your weight.
- Choose a diet with plenty of grain products, vegetables and fruits.
- Choose a diet low in fat, saturated fat and cholesterol.
- Choose a diet moderate in sugars.
- Choose a diet moderate in salt and sodium.
- If you drink alcoholic beverages do so in moderation.
The United States Department of Agriculture (USDA) Food Guide Pyramid is a diet to help individuals meet the dietary guidelines. Each of these food groups provides some, but not all, of the nutrients that people need. Foods in one group can not replace those in another. For good health all are needed.
SUGGESTED MEAL PLANS
APPROXIMATELY 1400 CALORIES PER DAY DIET
DAILY PORTIONS FROM FOOD LISTS
BREAKFAST
1 Fruit
2 Starches/Bread
1 Milk
LUNCH
2 Meats
1 Vegetable
1 Fat
2 Starches/Bread
1 Fruit
(Raw Vegetable as desired)DINNER
3 Meats
1 Fat
2 Starches/Bread
1 Vegetable
1 Fruit
(Raw Vegetable as desired)SNACK
1 Starch
1 Fruit
1 Milk
FRUIT LIST
(60 calories, 15 grams carbohydrates):
A Portion is 1 small piece or 1/2 cup (unless listed).
Apples (Juice or Sauce) Apricots (4) Apricots, dried (7 halves) Banana (1/2) Blackberries (3/4 cup) Cantaloupe (1/3) Cherries (12 or 1/2 cup) Fruit Cocktail Grapefruit or Juice Grapes (15) Grape Juice Lemon Orange or Juice Peach Pear Pineapple (3/4 cup fresh) Plums (2) Prunes (3) Prune Juice (1/4 cup) Raspberries (1 cup) Raisins (2 tablespoons) Rhubarb Strawberries (10) Tangerine Watermelon (1 cup)
VEGETABLE LIST
(25 calories, 5 grams carbohydrates, 2 grams protein):
A Portion is 1 cup raw or 1/2 cup cooked.
Artichoke Asparagus Beans (green, wax or sprouts) Beets Broccoli Brussels Sprouts Cabbage or Sauerkraut Cauliflower Carrot Celery Cucumber Eggplant Endive Mixed Vegetables Mushrooms Okra Onions Parsnips Peppers Peas Pumpkin Radish Rutabaga Spinach Squash Tomato Turnips
Note: some vegetables are shown in the Starch List.
STARCH LIST
(80 calories, 15 grams carbohydrates, 2-3 grams protein, 1-2 grams fat):
A Portion is 1/4 cup or as listed.
Angel Food Cake (1 ounce) Bagel (small or 1 ounce) Beans, canned (1/3 cup) Biscuit (2-1/2 inch size, 1) Bread (1 slice) Bun (1/2) Cereal (3/4 cup, dry; 1/2 cup hot) Corn (1/2 cup) Cookies (fat-free, 1-2 small) Cornbread (2 inch cube) Cornstarch (2 tablespoons) English Muffin (1/2) Gelatin (1/2 cup) Graham Crackers (2) Lentils, canned (1/3 cup) Matzo crackers (3/4 ounce) Pancake (4 inch size, 1) Pasta (1/2 cup) Pita Bread (6 inch size, 1/2) Popcorn, fat free (3 cups) Potato, white (1/2) Potato, sweet (1/3) Pretzels (5 small) Rice (1/3 cup) Rice cakes (2) Saltines (6) Taco-Shell (1) Tortilla (1 6-inch)
MEAT OR MEAT SUBSTITUTE LIST
(55-70 calories, 7 grams protein, 3-5 grams fat):
A Portion is 1 ounce or 1/4 cup or as listed.
Beef (lean cuts) Cheese (skim milk) Cold Cuts or Frankfurters (95% fat free) Cottage Cheese (1/3 cup) Eggs (3 per week) Fish (all types) Lamb (leg, roasted) Peanut Butter (1 tablespoon) Poultry (no skin) Pork (chops, ham, roast) Shellfish Soybeans, cooked (1/3 cup) Veal
FAT LIST
(45 calories, 5 grams fat):
Use non-fat or low-fat products when they are available.
Bacon, crisp (1 slice) Cheese, Cream*** (1 tablespoon) Coconut (2 tablespoons) Cream, light (2 tablespoons) Gravy (2 tablespoons) Margarine*** (1 teaspoon) Mayonnaise*** (1 teaspoon) Nuts (6 to 10) Oils (1 teaspoon) Olives (5 large) Salad Dressing*** (1 tablespoon) Seeds (1 tablespoon)
***Portion amounts may be increased if using non-fat products (e.g. mayonnaise, 2 tablespoons)
MILK LIST
(80 calories, 12 grams carbohydrates, 8 grams protein):
Skim Milk (1 cup) Yogurt (1 cup plain non-fat
unsweetened except with
sugar substitute)
FREE ITEMS
(You may have these as desired):
Coffee, tea, sugar-free beverages Pickles, except sweet pickles Bouillon & Consommes All spices, herbs, flavorings Artificial sweeteners Catsup, mustard, soy sauce, vinegars Worcestershire sauce Sugar free gelatin Raw salad greens - lettuce, parsley, romaine, spinach, watercress, endive, escarole, cabbage, Chinese cabbage, other greens Non-stick pan spray Lemon or lime juice Sugar substitutes
ADDITIONAL INFORMATION
Purchase fruits fresh, fresh-frozen or canned unsweetened,or in natural juices. All juices should be unsweetened.
Vegetable and fruit portions are for the edible amounts of the item.
Allowed amounts of meats are after cooking; amounts shown are for edible parts only (excluding bones). Be sure to trim all extra fat away from meat prior to cooking. Remove skin from all poultry. Roasting or broiling of meats is preferred.
If salt intake is limited, avoid foods high in sodium (pickles) and do not use salt at the table.
Even though the diet should meet your nutritional needs, a vitamin and mineral supplement may be recommended by your health care provider.
Everyone on a diet will experience an occasional setback. This does not mean failure. Long-term success is still possible.
Combine your diet with eating behavior modifications to help you maintain the weight loss.
RELATED LINKS
MoonDragon's ObGyn Health & Wellness: Obesity Overview & Description
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