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Here we have layed out what a day in your should be like in terms of healthy eating. This day is based on a 1,200 calorie
per day diet. This will obviously change depending on the person but it will give you a good idea of what we are trying to
accomplish.
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Example of a
1,200-calorie menu
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Breakfast
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1 large banana
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1 cup bran cereal
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1 cup fat-free milk
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Herbal tea
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Lunch
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Tuna salad sandwich made with 1/2 cup
water-packed tuna, 1 tablespoon low-calorie mayonnaise, 1/2 teaspoon curry
powder, chopped celery as desired, leaf lettuce and 2 slices whole-grain
toast
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2 cups raw baby carrots, jicama and bell pepper
strips
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1 medium apple
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Water
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Dinner
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Cod with lemon and capers
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3/4 cup steamed green beans
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1/2 cup sliced beets
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Salad made with 1 cup bibb, Boston, butterhead
or leaf lettuce, 1/2 cup cherry tomatoes, a splash of balsamic vinegar and
1 teaspoon extra-virgin olive oil
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1 nectarine
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Sparkling water with lemon
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Snack (any time)
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1 small pear
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| NUTRIENT ANALYSIS
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Calories
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1,208
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Cholesterol
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115 mg
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Protein
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81 g
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Sodium
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1,413 mg
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Carbohydrate
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198 g
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Fiber
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36 g
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Total fat
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18 g
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Potassium
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3,302 mg
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Saturated fat
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4 g
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Calcium
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541 mg
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