What Can You Eat on a 1,200-Calorie Diet?
In general, you can eat what you want on a 1,200-calorie diet, as long as you stay within the specified calorie range. However, for best results, you should aim to consume nutrient-dense foods that contain fiber-rich carbs, lean proteins, good fats, vitamins, and minerals. These types of foods may keep you feeling full longer, so you won’t be as hungry throughout the day.
Carbs to Include
The healthiest carbohydrates are complex carbohydrates from vegetables, legumes, and whole grains. Complex carbohydrates are rich in fiber, and their more complex chemical structure means your body takes longer to digest them.
Examples of healthy carbs include:
- Brown rice
- Millet
- Quinoa
- Broccoli
- Kale
- Red peppers
- Raspberries
- Blueberries
- Lentils
- Black beans
Some complex carbs are higher in calories than others. These include whole-grain breads and pastas, potatoes, and sweeter fruits such as bananas and pineapples. This doesn’t mean you can’t eat these foods — just know they will take up more of your calorie quota.
Proteins to Include
Lean protein is your best choice on a 1,200-calorie diet. Fatty meats, cheese, full-fat milk, and yogurt are rich in protein, but they are also high in fat and calories. Instead, choose protein-packed foods that are lower in calories, such as:
- White meat and skinless chicken
- Beans and tofu
- White-fleshed fish
- Nonfat or low-fat Greek yogurt
- Low-fat cottage cheese
- Lean beef
- Egg whites
Fats to Include
The majority of fats should come from plant foods and fish. Nutritious sources of healthy fats include:
- Nuts
- Seeds
- Olive oil
- Avocado
- Fish
Foods to Avoid
On a 1,200-calorie diet, you’ll want to limit foods that are high in calories but low in nutrients. Some examples include:
- Fried foods
- Candy and baked goods
- Sugary drinks
- High-calorie fast food
- Processed snacks
- White bread and pasta
- Alcohol
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