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A 1200 calorie diet is about the lowest recommendation for a woman when aiming for fat loss. For men this figure is around the 1500-1700 calorie mark. This is just an example of meals for a 1200 calorie diet and any combination of well balanced food groups equaling 1200 calories will work.

Example 1 for 1220 calorie diet:

Breakfast
1 cup Fruit Juice
1/2 cup Oatmeal
1 cup Low-Fat Yogurt
Black Coffee or Herbal Tea

Snack
Smoothie (1 Cup Berries blended with 1 Cup Trim (1%) Milk and Ice Cubes.

Lunch
2 Slices Whole Wheat Bread
1/2 cup Tuna (in water only)
Salad (tomato, cucumber, lettuce) with 1 teaspoon mayonnaise + 1/2 tbsp olive oil.

Dinner
3.5 oz (~100g) chicken breast (skinless boneless) – (broiled only).
1 cup Broccoli
1/2 cup Brown Rice

Example 2 for 1200 calorie diet:
Breakfast
2 Slices whole wheat toast with 1 tsp Butter
1/2 cup canned Fruit cocktail - in natural juice only
8 oz (1 cup) low fat (1%) milk

Snack
1 medium-sized banana

Lunch
6 Crackers with low-fat cottage cheese (easy on the cottage cheese).
Handful mixed nuts (Almonds, Walnuts, and Brazil nuts)
1 medium fruit (Apple, Peach, Plum, Pear, etc)

Dinner
Medium baked potato
3 oz (~85g) sirloin steak (broiled only)
1/2 cup mushrooms
1/4 cup onions
1 Teaspoon olive or canola oil (cooking)
1 cup mixed vegetables

Of course this is only a guideline. And as always before beginning a diet of any kind, always consult your physician.

Tagged with: 1200 calorie diet • diet • diet eater • diet eating • diet foods

The only time that you probably see sweet potatoes on your table is during Thanksgiving, when your mom or grandmother cooks yams for dinner. These delicious vegetables, however, should be a year-round treat because of all the nutrition that you will get from them.

The rich orange-yellowy color of sweet potatoes is an indication that they are rich in beta carotene which is an excellent anti-oxidant. They are also rich in vitamins A, B6 and C, as well as being rich in dietary fibers, iron and potassium.

This tasty root crop provides additional health benefits like reducing the risks of certain cancers while helping slow the aging process. They are also a great substitute for rice and bread for all the dieters out there – one small serving of sweet potatoes only contain 54 calories, and is relatively fat-free!

Sweet potatoes can be pureed and served as dessert. They can also be cubed and served with your favorite salad dish.

Tagged with: Health Articles • Health Food • nutrition sweet potatoes • sweet potatoes • yam sweet potatoes