Traditional American Cuisine 1,200 Calories

Important reminder: losing more than 2 pounds a week is unhealthy since it means losing muscle, losing muscle means lowering the BMR, lowering BMR means gaining weight at the same calories intake. Losing 2 pounds a week means losing 7,000 calories a week. If your BMR is 2,400 calories, when you take 1,200 calories a day for a week, in a week you’re losing weight equal to 8,400 calories, that’ll be too much and unhealthy.

Tap to get your own BMR and make your own calories plan

 

Traditional American Cuisine: 1,200 Calories




 

 

Note: Calories have been rounded.

1,200: 100% RDA met for all nutrients except: Vit E 80%,Vit B2 96%,Vit B6 94%, Calcium 68%, Iron 63%, Zinc 73%

* No salt added in recipe preparation or as seasoning. Consume at least 32 oz water.

 

Easy food exchange

Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals:

Measurement Ingredient
½ C Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 C Raw vegetables or salad greens
½ C Vegetable juice

If you’re hungry, eat more fresh or steamed vegetables.

Fat-Free and Very Low-Fat Milk contain 90 calories per serving. One serving equals:

Measurement Ingredient
1 C Milk, fat-free or 1% fat
¾ C Yogurt, plain nonfat or low-fat
1 C Yogurt, artificially sweetened

Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals:

Measurement Ingredient
1 oz Turkey breast or chicken breast, skin removed
1 oz Fish fillet (flounder, sole, scrod, cod, etc.)
1 oz Canned tuna in water
1 oz Shellfish (clams, lobster, scallop, shrimp)
¾ C Cottage cheese, nonfat or low-fat
2 Egg whites
¼ C Egg substitute
1 oz Fat-free cheese
½ C Beans, cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein

Fruits contain 15 grams of carbohydrate and 60 calories. One serving equals:

Measurement Ingredient
1 small Apple, banana, orange, nectarine
1 med. Fresh peach
1 Kiwi
½ Grapefruit
½ Mango
1 C Fresh berries (strawberries, raspberries, or blueberries)
1 C Fresh melon cubes
18th Honeydew melon
4 oz Unsweetened juice
4 tsp Jelly or jam

Lean Protein choices have 55 calories and 2–3 grams of fat per serving. One serving equals:

Measurement Ingredient
1 oz Chicken—dark meat, skin removed
1 oz Turkey—dark meat, skin removed
1 oz Salmon, swordfish, herring
1 oz Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 oz Veal, roast or lean chop*
1 oz Lamb, roast or lean chop*
1 oz Pork, tenderloin or fresh ham*
1 oz Low-fat cheese (with 3 g or less of fat per ounce)
1 oz Low-fat luncheon meats (with 3 g or less of fat per ounce)
¼ C 4.5% cottage cheese
2 med. Sardines

* Limit to 1–2 times per week

Medium-Fat Proteins have 75 calories and 5 grams of fat per serving. One serving equals:

Measurement Ingredient
1 oz Beef (any prime cut), corned beef, ground beef**
1 oz Pork chop
1 Whole egg (medium)**
1 oz Mozzarella cheese
¼ C Ricotta cheese
4 oz Tofu (note this is a heart healthy choice)

** Choose these very infrequently

Starches contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:

Measurement Ingredient
1 slice Bread (white, pumpernickel, whole wheat, rye)
2 slices Reduced-calorie or “lite” bread
¼ (1 oz) Bagel (varies)
½ English muffin
½ Hamburger bun
¾ C Cold cereal
13 C Rice, brown or white, cooked
13 C Barley or couscous, cooked
13 C Legumes (dried beans, peas or lentils), cooked
½ C Pasta, cooked
½ C Bulgar, cooked
½ C Corn, sweet potato, or green peas
3 oz Baked sweet or white potato
¾ oz Pretzels
3 C Popcorn, hot air popped or microwave (80% light)

Fats contain 45 calories and 5 grams of fat per serving. One serving equals:

Measurement Ingredient
1 tsp Oil (vegetable, corn, canola, olive, etc.)
1 tsp Butter
1 tsp Stick margarine
1 tsp Mayonnaise
1 Tbsp Reduced-fat margarine or mayonnaise
1 Tbsp Salad dressing
1 Tbsp Cream cheese
2 Tbsp Lite cream cheese
1/8th Avocado
8 large Black olives
10 large Stuffed green olives
1 slice Bacon

 

Source: Based on American Dietetic Association Exchange Lists

* The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.