Sunday, January 27, 2019

Diet Plan 1200 Calories



Diet Plan 1200 Calories

A 1200 calorie diet is a sensible target of calories for a lady who consumes 1600 calories normally every day. The lower you go, the harder it is to get proper nutrition. So it is better to increase physical ativitity instead of reducing calorie consumption rastically.

1200 Calories Diet Plan
A 1200 calorie diet is about what a woman who normally eats 1600 calories a day would use to lose some weight. You just make sure that you consume the proper amount of fruit, vegetables, grains, meat, milk for the day. Pick foods that are rich in vitamins and minerals. Based on a 1200 calorie pattern. Below you will find recommended amounts of daily consumption from grains, fruits, vegetables, milk, meats along with your daily exercise target. A supplemental vitamin to make sure that you get all vitamins and minerals would be a good idea. Some foods don’t fit into any group. These “extras” may be mainly fat or sugar. Limit your intake of these. Make most of your fat consumption from fish, nuts and vegetable oils. Limit solid fats, like maragines, butter, lard, and shorting. Keep your consumption of sodium (salt) low.
Grains
Tip:At least half of your grains should be whole grains, such as whole wheat, whole oats, oatmeal, whole-grain corn, brown rice, wild rice, whole rye, whole-grain barley, buckwheat, bulgur, millet, quinoa, and sorghum.
Amount:4 ounce
Equivalents:1 ounce equivalent is about 1 slice bread, 1 cup dry cereal, or 1⁄2 cup cooked rice, pasta, or cereal
Vegetables
Subgroups:Dark Green, Orange, Starchy, Dry Beans and Peas, Other Veggies.
Tip:Try to have vegetables from several subgroups each day.
Amount:1.5 cups
Fruits
Tip:Make most choices fruit, not juice. Real fruit will contain fiber, which you need. Fruits do not have to be fresh, they can be canned, frozen or dried.
Amount:1 cup
Milk
Tip:Choose fat-free or low fat most often.
Amount:2 cups
Equivalents:1 1⁄2 ounces cheese = 1 cup milk.
Meats
Tip:Choose lean meat and poultry. Vary your choices. Include more fish, beans, peas, nuts, and seeds. Go lean with protein.
Amount:3 ounces
Equivalents:1 ounce meat, poultry, or fish, 1 egg, 1 T. peanut butter, 1⁄2 ounce nuts, or 1⁄4 cup dry beans.
Exercise
Tip:Build more physical activity into your daily routine at home and work. To prevent weight gain you might need as much as 60 minutes a day. To lose weight you may need as much as 60 to 90 minutes a day.
Amount:At least 30 minutes of moderate to vigorous activity a day, 10 minutes or more at a time. Monitor your body weight and adjust your exercise accourdingly. Remember that 100 extra calories a day adds up to 10 pound weight gain in a year.



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