This Basic Weight Reduction Diet is a simple “exchange list” diet for any individual in our program. The goal of diet therapy is to reduce caloric intake to a level that can be safely and comfortably tolerated. Usually diets that provide 1200 to 1500 calories a day are acceptable for most people.
However, you and your diet counselor should determine the appropriate amount of calories required for your weight, height, activity level and general health. The example shown is for a 1200-calories-per-day menu. It may be modified by adding more food portions.
Plan your breakfast, lunch and dinner meals by selecting items from the appropriate food list. This sample diet allows you one fruit portion, one starch and one dairy for breakfast. You may choose cereal with banana and milk. Coffee or tea are “free goods.” Amounts of each portion are indicated in each food list. Portions can be interchanged among breakfast, lunch and dinner as long as the total for the day doesn’t exceed those indicated. For example, you can eat all your fruits for breakfast if desired, but don’t exceed four portions for the day.
|One Fruit||Two Proteins||Three Proteins||One Dairy|
|One Starch/Bread||One Vegetable||One Vegetable|
|One Fruit||One Fruit|
|Raw Vegetable as desired||Raw Vegetable as desired|
|Apples||Apricots (4)||Banana (1/2)||Blackberries (3/4 cup)|
|Blueberries (1/2 cup)||Cantaloupe (1/4 slice)||Cherries (1/2 cup)||Cranberries (1 cup)|
|Grapefruit (1/2)||Green Grapes (15)||Kiwi||Lemon|
|Orange||Peach||Pear||Pineapple (1/2 cup)|
|Papaya||Prunes (3)||Raspberries (1/2 cup)||Raisins (2 Tbs.)|
|Rhubarb (1/2 cup)||Strawberries (1 cup)||Tangerine||Watermelon (1 cup)|
|Cheese, Low Fat (1 slice)||Skim Milk (1 cup)||Yogurt, Unsweet (1 cup)|
|Bacon, Crisp (1 slice)||Cream Cheese* (1 Tbs.)||Coconut (1 Tsp.)|
|Cream, Light (2 Tbs. )||Gravy (2 Tbs.)||Margarine (1 Tsp.)|
|Mayonnaise* (1 Tsb.)||Nuts (6-10)||Oils (1 Tsp.)|
|Olives (5)||Salad Dressing* (1 Tsp.)||Seeds (1 Tbs.)|
*Portions may be increased if using non-fat products.
|Coffee and Tea (Unsweet)||Sugar free beverages with Splenda when possible||Pickles (excludes sweet and sweet relish)||Bullion and Consommes|
|Spices, Herbs, favorings||Mustard, Lite Soy Sauce, Vinegar||Sugar Free Gelatin||Salad Greens|
|Non-Stick Pan Spray||Lemon or Lime Juice||Horseradish||Mrs. Dash or any salt and sugar free seasonsings|
When purchasing items, read label and purchase fresh, fresh frozen, unsweetened or in natural juices. Also, in the above charts, meat is weighed after cooking.