Foods to Eat on a 1200 to 1500 Calorie Diet

Maintaining a diet ranging from 1,200 to 1,500 can be challenging, but it is doable. The goal is to eat foods that are generally nutritious, healthy, filling and low in calories. It is possible to eat from all major food groups and stay within your daily caloric intake. Learn to count calories and live a healthy lifestyle.

Bread, Cereal, Pasta, Rice

According to the Harvard School of Public Health, choosing the proper carbohydrates will provide your body with the fuel needed to stay active and promote proper organ function. Whole grains contain more fiber than white bread, white rice, and processed cereal and pastries. Eat sandwiches made with whole grain bread. Consume a serving of brown rice or a serving of whole grain pasta instead of white. Generally, two slices of whole grain bread or a serving of brown rice or pasta equals 200 to 230 calories. To limit the amount of calories in your sandwich, choose condiments like mustard, low-fat mayonnaise, or red wine vinegar. Enjoy your rice or pasta with vegetables on the side or mixed in.

Meats, Poultry, Fish, Dry Beans, and Nuts

Lean meat, skinless chicken, or baked fish are all acceptable foods to eat on a 1,200 to 1,500 calorie diet. Portions should be about three ounces, which is the same size as a deck of playing cards. According to www.dietbites.com, a serving of navy, black, pinto, or lima beans ranges from 225 to 260 calories. All meats, poultry, fish, beans, and nuts are considered an excellent source of protein.

Milk, Yogurt, and Cheese

Consume low-fat, low-calorie dairy products. Select skim milk, low-fat yogurt, and cheese made with skim milk. These low-fat options are permitted on a low-calorie diet.

Vegetables

The wonderful thing about vegetables is that they are low in calories and very nutritious. The goal is to eat them raw or lightly steamed. Steam the vegetables so they are still crunchy, but warm in temperature. The American Heart Association states that a serving size of raw vegetables equals a half cup and a serving size of leafy vegetables equals a full cup.

Fruit group

Fruit is another low-calorie food. The USDA website suggests we consume at least two servings of fruit per day. You can eat it cold or at room temperature. For a little variety, toss fresh fruit into your salad.