Weight Loss Pyramid
The Weight Loss Pyramid is similar to the
standard Food Guide Pyramid, except (being set at 1200 calories) the number
of servings is lowered to the minimum required for good health. If restricting
yourself to this calorie-intake, you may consider taking a daily multi-vitamin/mineral
supplement.
Table 1. Weight Loss Pyramid - 1200 Calorie
Diet
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FATS
(17g)
Representing the amounts that are
added to foods during processing, meal-preparation cooking, or at
the table. Note: Maintain your total intake of fats/oils at between
20-35 percent of calories, with most fat coming from polyunsaturated
and monounsaturated fat, such as oily fish, nuts, and vegetable
oils.
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DAIRY
Milk, Yogurt, Cheese Group
(3 cups/equivalent - Low-fat/Fat-free)
Food Serving Sizes: These each count as 1 cup (1 serving) of milk:
1 cup fat-free milk or yogurt, 1.5 ounces natural cheese such as
Cheddar cheese or 2 ounces processed cheese.
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MEAT
Poultry, Fish, Beans, Eggs, Nuts
(3 ounces)
Food Serving Sizes: These each count
as 1 ounce-equivalent: 1 ounce lean meat, poultry, or fish; 1 egg;
quarter cup cooked dry beans or tofu; 1 Tbsp peanut butter; half
ounce nuts or seeds.
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VEGETABLES
(3 Servings)
Food Serving Sizes: 1 cup chopped
raw or cooked vegetable, 1 cup vegetable juice, 2 cups leafy salad
greens.
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FRUITS
(2 Servings)
Food Serving Sizes: 1 cup chopped raw or cooked fruit, 1 cup fruit
juice.
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GRAINS
Bread, Cereal, Rice, Pasta Group
(4 ounces)
Food Serving Sizes: These each count
as 1 ounce-equivalent (1 serving) of grains: half cup cooked rice,
pasta, or cooked cereal;
1 ounce dry pasta or rice; 1 slice bread; 1 small muffin (1 oz);
1 cup ready-to-eat cereal flakes.
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REMAINING DISCRETIONARY
CALORIE ALLOWANCE = 171 Calories
The discretionary calorie allowance
is the remaining amount of calories in each food pattern after selecting
the specified number of nutrient-dense forms of foods in each food
group. The number of discretionary calories assumes that food items
in each food group are selected in nutrient-dense forms (that is,
forms that are fat-free or low-fat and that contain no added sugars).
If as part of your eating plan you choose foods with a higher fat
or sugar content than those recommended, these extra calories should
be taken from your remaining calorie allowance.
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Source: USDA Food Guide (Dietary Guidelines
2005)
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