Maintaining a healthy weight includes consuming foods that sum up to a certain number of calories, ideally 1,200 a day. Of course, it all depends on the amount of physical activity we do on a regular basis, as well as other factors.
Below is a traditional American cuisine plan for 1,200 calories, as prepared by the National Heart, Lung and Blood Institute (NHLB).
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Breakfast Advertisement
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Energy |
Fat |
%Fat |
Exchange for: |
|
Whole-wheat bread, |
70 |
1.2 |
15 |
(1 Bread/Starch) |
|
Jelly, regular, 2 tsp |
30 |
0 |
0 |
(½ Fruit) |
|
Cereal, shredded wheat, |
104 |
1 |
4 |
(1 Bread/Starch) |
|
Milk, 1%, 1 C |
102 |
3 |
23 |
(1 Milk) |
|
Orange juice, ¾ C |
78 |
0 |
0 |
(1½ Fruit) |
|
Coffee, regular, 1 C |
5 |
0 |
0 |
(Free) |
|
Breakfast Total |
389 |
5.2 |
10 |
|
Lunch |
Energy |
Fat |
%Fat |
Exchange for: |
|
Roast beef sandwich |
||||
|
Whole-wheat bread, |
139 |
2.4 |
15 |
(2 Bread/Starch) |
|
Lean roast beef, |
60 |
1.5 |
23 |
(2 Lean Protein) |
|
Lettuce, 1 leaf |
1 |
0 |
0 |
|
|
Tomato, 3 med. slices |
10 |
0 |
0 |
(1 Vegetable) |
|
Mayonnaise, low-calorie, |
15 |
1.7 |
96 |
(1⁄3 Fat) |
|
Apple, 1 med. |
80 |
0 |
0 |
(1 Fruit) |
|
Water, 1 C |
0 |
0 |
0 |
(Free) |
|
Lunch Total |
305 |
56 |
16 |
|
Dinner |
Energy |
Fat |
%Fat |
Exchange for: |
|
Salmon, 2 oz edible |
103 |
5 |
40 |
(2 Lean Protein) |
|
Vegetable oil, 1½ tsp |
60 |
7 |
100 |
(1½ Fat) |
|
Baked potato, ¾ med. |
100 |
0 |
0 |
(1 Bread/Starch) |
|
Margarine, 1 tsp |
34 |
4 |
100 |
(1 Fat) |
|
Green beans, seasoned |
52 |
2 |
4 |
(1 Vegetable) |
|
Carrots, seasoned |
35 |
2 |
0 |
(1 Vegetable) |
|
White dinner roll, 1 small |
70 |
2 |
26 |
(1 Bread/Starch) |
|
Iced tea, unsweetened, 1 C |
0 |
0 |
0 |
(Free) |
|
Water, 2 C |
0 |
0 |
0 |
(Free) |
|
Dinner Total |
454 |
20 |
39 |
|
Snack |
Energy |
Fat |
%Fat |
Exchange for: |
|
Popcorn, 2½ C |
69 |
0 |
0 |
(1 Bread/Starch) |
|
Margarine, ¾ tsp |
30 |
3 |
100 |
(¾ Fat) |
|
Grand Total |
1,247 |
34-36 |
24-26 |
|
Calories: |
1,247 |
SFA, % kcals: |
7 |
|
|
Total Carb, % kcals: |
58 |
Cholesterol, mg: |
96 |
|
|
Total Fat, % kcals: |
26 |
Protein, % kcals: |
19 |
|
|
Sodium,* mg: |
1,043 |
Note: Calories have been rounded.
1,200: 100% RDA met for all nutrients except: Vit E 80%,Vit B2 96%,Vit B694%, Calcium 68%, Iron 63%, Zinc 73%
* No salt added in recipe preparation or as seasoning. Consume at least 32 oz water.
From NHLB.NIH.gov
