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Healthy Foods, Recipes and Meal Ideas

General

1200 calorie a day


It is a restrictive diet that requires a person to reduce their daily intake to 1,200 calorie a day. For some people, 1,200 calories are too low and can lead to malnourishment.

High nutrition labels base their recommendations on a 2,000 calorie diet. Obtaining 1,200 calories a day may involve a significant reduction in daily calories or may represent a slight reduction, depending on a person’s usual calorie intake.

Active individuals, breastfeeding or pregnant women and another special groups of people need more calories each day than other people. For those who want fewer calories, a 1,200 calorie diet is usually safe and potentially effective.

The calories a person needs each day depends on several factors, including their age, sex, activity level, and body size.

Basics

The average adult wants 1,600–3,000 calories every day to sustain their body weight. The body will begin to shed weight If a person buys fewer calories than the requirement. So, people need more than 1,200 calories a day. This can be beneficial for people who are overweight or obese.

According to health science, in animal studies, lower-calorie diets helped animals live longer and reducing the risk of diseases, such as cancer. 

Not all research on animals applies to humans. It is also possible that other factors, such as the specific foods that people eat when following a low-calorie diet, may be responsible for improved health.

Most researchers suggest that weight loss is about more than the calories a person consumes and burns. The body will change the rate at which it burns calories depending on how many calories a person eats. A person on a 1,200 calorie diet may burn fewer of them. This can slow weight loss.

Most people might not lose any weight or will need to remain on a restricted-calorie diet for a significant time before seeing results. Weight loss will vary between people. For some people, an alternative approach, such as getting more exercise or consuming less sugar, might be a better option.

Meal ideas

People on a 1,200 calorie diet want to eat nutrient-dense food to avoid feeling hungry and prevent malnourishment. And also, lean proteins tend to be very dense in nutrients and low in calories. Carbohydrates, such as white bread, by contrast, contain fewer nutrients and more calories.

You can see some other meal and food ideas are as follows.

Breakfast with 1200 calorie a day

  • ½ cup shredded wheat cereal with 1 cup 1% milk
  • berry and banana smoothie
  • reduced-fat yoghurt with blueberries
  • hard-boiled egg
  • A slice of whole-grain toast with peanut butter
  • A cup of oatmeal with berries or a banana
  • A cup of fat-free cottage cheese with pineapple or strawberries
  • ½ an avocado with 1 cup fat-free cottage cheese

Lunch with 1200 calorie a day

  • A can or pouch of tuna, flavoured with lemon juice or pepper
  • 1 cup of Greek yoghurt with honey, berries, and almonds
  • arugula salad with cranberries, walnuts, lemon juice, balsamic vinaigrette, and a light sprinkling of Parmesan cheese
  • almond butter on a whole-grain English muffin
  • 1 avocado with salsa
  • Roast beef sandwich with low-calorie mayonnaise, lettuce, and tomato on whole-wheat bread

Dinner with 1200 calorie a day

  • 2 ounces salmon cooked in vegetable oil, with pepper or lemon juice
  • Avocado toast on whole wheat bread with a side of green beans
  • Sweet potato with margarine and 4 oz grilled chicken
  • ½ cup of brown rice with 1 cup steamed vegetables and low fat cottage cheese
  • 1 cup of whole wheat pasta with marinara sauce and three turkey or soy meatballs

Snack ideas

  • mixed nuts, not flavoured or with added sugar
  • peach or mango, ideal for coping with sugar cravings
  • guacamole and raw veggies
  • ½ avocado with hot sauce
  • 1 serving unsalted canned mixed veggies
  • peanut butter on whole-grain toast
  • 1 oz unsalted pistachios
  • 1/3 cup hummus with raw vegetables
  • string cheese
  • ½ cup sliced peaches and 1 oz prosciutto

Treats

Obtaining a 1,200 calorie diet does not mean that a person has to avoid any specific foods entirely.

It is easy to stick to this restrictive diet by allowing an occasional small treat. Slices of cake can make it difficult to stay under 1,200 calories a day.

Followings are the treats that could work within a 1,200 calorie diet can include,

  • Many small servings of treat foods
  • popcorn, which is low in calories
  • seasoned and flavoured whole wheat crackers, which provide a salty crunch similar to potato chips

Eliminating empty calories from the diet can free up more space for treats. Some sources of empty calories include:

  • Sugar in coffee, alcohol, and sweetened fruit juices
  • white bread and pasta
  • soda
  • oils and butter that are high in saturated and trans fats
  • high-calorie condiments

Maintaining a healthy life is very easy task. You can read this type of articles through https://www.mealsweb.com/ and https://www.redbookmag.com/body/healthy-eating/g18209982/1200-calorie-diet-meal-plan/

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