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MoonDragon's Nutrition Information: Diets


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 breastfeeding 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.


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.


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.

Approximately 1400 Calories Per Day Diet
Daily Portions From Food Lists


1 Fruit
2 Starches/Bread
1 Milk


2 Meats
1 Vegetable
1 Fat
2 Starches/Bread
1 Fruit
(Raw Vegetable as desired)


3 Meats
1 Fat
2 Starches/Bread
1 Vegetable
1 Fruit
(Raw Vegetable as desired)


1 Starch
1 Fruit
1 Milk


(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)


    (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.


    (80 calories, 15 grams carbohydrates, 2 to 3 grams protein, 1 to 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)


    (55 to 70 calories, 7 grams protein, 3 to 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


    (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)


    (80 calories, 12 grams carbohydrates, 8 grams protein).

  • Skim Milk (1 cup)

  • Yogurt (1 cup plain non-fat, unsweetened except with sugar substitute)


    (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


  • 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.


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    MoonDragon's Health & Wellness: Obesity Dietary & Holistic Recommendations
    MoonDragon's Nutrition Information: Weight Control Diet
    MoonDragon's Nutrition Information: Weight Loss Diet
    MoonDragon's Nutrition Basics Information: Herbs & Nutritional Supplements
    MoonDragon's Nutrition Index (Food Guide, Diets, Therapy)
    MoonDragon's Nutrition Information: Diet Index
    MoonDragon's Nutrition Information: Favorite Recipes Index

    MoonDragon's Womens Health Index

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    Health & Wellness Index


    Allspice Leaf Oil
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    Clove Oil
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    Dill Oil
    Eucalyptus Oil
    Fennel Oil
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    Frankincense Oil
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    Healing Baths For Colds
    Herbal Cleansers
    Using Essential Oils


    Almond, Sweet Oil
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    Black Seed Oil
    Borage Seed Oil
    Calendula Oil
    Camelina Oil
    Castor Oil
    Coconut Oil
    Comfrey Oil
    Evening Primrose Oil
    Flaxseed Oil
    Grapeseed Oil
    Hazelnut Oil
    Hemp Seed Oil
    Jojoba Oil
    Kukui Nut Oil
    Macadamia Nut Oil
    Meadowfoam Seed Oil
    Mullein Oil
    Neem Oil
    Olive Oil
    Palm Oil
    Plantain Oil
    Plum Kernel Oil
    Poke Root Oil
    Pomegranate Seed Oil
    Pumpkin Seed Oil
    Rosehip Seed Oil
    Safflower Oil
    Sea Buckthorn Oil
    Sesame Seed Oil
    Shea Nut Oil
    Soybean Oil
    St. Johns Wort Oil
    Sunflower Oil
    Tamanu Oil
    Vitamin E Oil
    Wheat Germ Oil


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  • MoonDragon's Nutrition Basics: Specialty Supplements
  • MoonDragon's Nutrition Basics: Vitamins Index
  • MoonDragon's Nutrition Basics: Vitamins Introduction


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  • MoonDragon's Nutrition Basics: Guidelines For Selecting & Preparing Foods
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  • MoonDragon's Nutrition Basics: The Micronutrients: Vitamins & Minerals
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  • MoonDragon's Nutrition Basics: Use Proper Cooking Utensils
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  • MoonDragon's Nutrition Information Index
  • MoonDragon's Nutritional Therapy Index
  • MoonDragon's Nutritional Analysis Index
  • MoonDragon's Nutritional Diet Index
  • MoonDragon's Nutritional Recipe Index
  • MoonDragon's Nutrition Therapy: Preparing Produce for Juicing
  • MoonDragon's Nutrition Information: Food Additives Index
  • MoonDragon's Nutrition Information: Food Safety Links
  • MoonDragon's Aromatherapy Index
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  • MoonDragon's Aromatherapy For Back Pain
  • MoonDragon's Aromatherapy For Labor & Birth
  • MoonDragon's Aromatherapy Blending Chart
  • MoonDragon's Aromatherapy Essential Oil Details
  • MoonDragon's Aromatherapy Links
  • MoonDragon's Aromatherapy For Miscarriage
  • MoonDragon's Aromatherapy For Post Partum
  • MoonDragon's Aromatherapy For Childbearing
  • MoonDragon's Aromatherapy For Problems in Pregnancy & Birthing
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  • MoonDragon's Aromatherapy Chart of Essential Oils #2
  • MoonDragon's Aromatherapy Tips
  • MoonDragon's Aromatherapy Uses
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  • MoonDragon's Alternative Health Information Overview
  • MoonDragon's Alternative Health Therapy Index
  • MoonDragon's Alternative Health: Touch & Movement Therapies Index
  • MoonDragon's Alternative Health Therapy: Touch & Movement: Aromatherapy
  • MoonDragon's Alternative Therapy: Touch & Movement - Massage Therapy
  • MoonDragon's Alternative Health: Therapeutic Massage
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  • MoonDragon's Holistic Health Links Page 2
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  • MoonDragon's Health & Wellness: Therapy Index
  • MoonDragon's Health & Wellness: Massage Therapy
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  • MoonDragon's Health & Wellness: Pain Control Therapy
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