A 1,200-calorie diet is restrictive enough, so don't complicate it with prohibitively expensive or uncommon foods. An exchange menu dictates how much of each food group you need per day to reach your calorie goal and lets you fill in the blanks with your favorite foods from each group. The 1-ounce portions of grains on the exchange menu make it simple to weigh most things to find appropriate serving sizes. The dairy servings in the exchange menu are simple to measure to an exact amount without hassle. Speaking three languages and working on a fourth, Styles is pursuing a Bachelor's in Linguistics and preparing to travel the world.
Sticking to everyday foods makes it easier to improvise, and the simplicity could be just what you need to stay dedicated.
Some everyday foods that fit in this group include black beans, asparagus, avocado, cabbage, cauliflower, lettuce, spinach, mushrooms, onions, broccoli, corn, potatoes, carrots, peppers and tomatoes.

However, for simplicity, count things like a single slice of bread or half a bagel as a 1-ounce serving.
You can also use fruit juice to get a serving of fruits and to add variety to your drink options. When Styles isn't writing, she can be found hiking, cooking or working as a certified nutritionist. It's important to keep your diet balanced between the food groups and include some variety so you get enough nutrients on just 1,200 calories per day.
Common grains to pick from include brown rice, oatmeal, whole-wheat bread, pasta, sandwich buns, tortillas and cereals, cornbread, crackers and white rice.
Common choices include milk, chocolate milk, yogurt, cottage cheese, calcium-fortified soymilk, cheddar cheese, mozzarella cheese and American cheese.
Common fruits to choose from include apples, bananas, grapes, oranges, strawberries, raspberries, watermelon, and orange or grape juice.

Fats are not included on the exchange menu, but you can use a serving or two each day without worrying about eating too many calories.
Pick from common proteins such as lean cuts of beef and pork, lean ground beef, chicken, turkey, eggs, black beans, tofu, almonds, cashews, peanuts, salmon, trout, tuna, crab and shrimp.
Use fish and seafood as your protein choice at least twice weekly, per recommendation of the American Heart Association.

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  1. Ledi_HeDeF

    Over a course of eight meals a day a little much more.


  2. NELLY

    Stuff, and if you are taking a bite from here and there drop weight is citrus.