Walking Beginners Meal Options for a 1200 and 1500 Calorie Diet Servings for a Balanced Reduced Calorie Weight Loss Diet By Wendy Bumgardner facebook twitter Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. Learn about our editorial process Wendy Bumgardner Reviewed by Reviewed by Jonathan Valdez, RDN, CDE, CPT on September 27, 2020 facebook twitter instagram Jonathan Valdez, RDN, CDE, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Learn about our Review Board Jonathan Valdez, RDN, CDE, CPT Updated on September 28, 2020 Print SelectStock/Vetta/Getty Images Table of Contents View All Calorie Goals for Weight Loss The Pyramid Diet Diet Precautions 1200 Calorie Diet 1500 Calorie Diet Keeping Track What Is a Serving? If you use a calorie level for a weight loss diet, it is common to set it at 1200 or 1500 calories. However, you want to ensure you are getting enough nutrition. One way to address that is to use a diet plan that suggests the number of servings per day from each food group. The United States Department of Agriculture recommended the food pyramid diet for many years. The pyramid was replaced with the My Plate recommendations but it may still be useful to ensure you are not straying too far away from a nutritious diet. Calorie Goals for Weight Loss In order to lose weight, you must take in fewer calories than you burn off each day. Sedentary women and older people who are less active may burn fewer calories per day, while active men and very active women may burn more. You can use a daily calorie expenditure calculator to find what number may be right for your weight loss goal. If your goal is to lose weight and you do not see changes just with increased physical activity, then reducing portions and servings may help, while still using the pyramid as a guide. The Pyramid Diet This is the diet developed by the USDA to satisfy the nutritional requirements of most Americans. 0 to 3 servings (use sparingly) fats, oils, sweets2 to 3 servings (6 to 9 ounces) of meat or other protein foods (legumes, etc.)2 to 3 servings dairy2 to 4 servings fruit3 to 5 servings vegetables6 to 11 servings bread or starches such as rice or potatoes For weight loss, start by choosing the lower number for each food group. Diet Precautions These diets are weight management tools for normally healthy adults. Consult with your medical provider to see if a reduced-calorie diet is appropriate for your health before you change your diet. A registered dietitian is your best resource to counsel you on how to modify your diet for the best individual results. In the U.S., you can find a dietitian through the Academy of Nutrition and Dietetics. A Word of Caution People with a medical condition, diabetes, pregnant women, children under 18, and those with an eating disorder are strongly advised to seek medical advice before modifying their diet. 1200 Calorie Diet 6 ounces lean meat or protein foods5 servings bread or starch3 servings fruit4 or more servings vegetables2 servings dairy3 servings fat 1500 Calorie Diet 6 ounces lean meat or protein foods6 servings bread or starch4 servings fruit5 or more servings vegetables2 servings dairy3 servings fat Keeping Track Keeping a food diary on paper or using an app can help you understand how much you are eating and whether you are getting the nutrition you need for health. For example, entering what you eat into MyFitnessPal or Fitbit's diet tracker will analyze whether you are getting enough nutrients in each category as well as whether you are eating too many calories. How to Keep a Food Diary What Is a Serving? It may not be intuitive as to how much is intended as a serving. As the portions have been distorted at restaurants and with frozen foods you will probably have to learn how much is the right amount. For example, the bagels listed on the original pyramid were probably half the size of the typical bagel seen in today's coffee shops. What Is Serving Size? Bread, Cereal, Rice, and Pasta Whole grains are preferred as they provide needed fiber. 1 slice of bread or tortilla (1 ounce)1/2 small bagel or 1/2 English muffin or 1/2 pita (1 ounce)1 cup of ready-to-eat cereal1/2 cup of cooked cereal, rice, or pasta Vegetables A variety of colorful vegetables is best for nutrition and health. 2 cups of raw leafy vegetables1 cup of other vegetables, cooked or chopped raw1cup of vegetable juiceSome diets put raw leafy vegetables into a "free use" category and say to eat as much as you want of leaf lettuce, celery, radishes Fruit Whole fruits or 100 percent juice can add sweetness to your diet as you reduce added sugars. 1 cup berries, cubed melon1 cup chopped, cooked, or canned fruit1 cup of fruit juiceApple, 1 small (2¼" diameter)Banana, 1 cup slicedOrange, 1 large (3" diameter)Strawberries, 8 large berries Milk, Yogurt, and Cheese Both the traditional and My Plate USDA guidelines say to move to low-fat or fat-free milk or yogurt. 1 cup milk1 cup plain or artificially-sweetened flavored yogurt2 cups cottage cheese1/2 cup ricotta1 1/2 ounces hard cheese (cheddar, mozzarella, Swiss, Parmesan) Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Note that the pyramid lists ounces of protein foods rather than servings. For the 1200-calorie and 1500-calorie diets, the 6 ounces would translate into two servings. 2 to 3 ounces of cooked lean meat, poultry, or fish (3 ounces is about the size of a deck of cards)1 to 1 1/2 cup of cooked beans4 to 6 tablespoons of peanut butter or 1 cup of nuts2 to 3 eggs Fats 1 teaspoon oil, butter, margarine, mayonnaise1 tablespoon salad dressing, cream cheese Was this page helpful? Thanks for your feedback! Looking to start walking off the weight? Our free guide offers tips, workouts, and a printable schedule to help you get on the right track. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. What foods are in the Vegetable Group? USDA Choose My Plate. What foods are in the Fruit Group? USDA Choose My Plate What foods are included in the Dairy Group? USDA Choose My Plate Additional Reading What Is a Serving? American Heart Association. http://www.heart.org/HEARTORG/Support/What-is-a-Serving_UCM_301838_Article.jsp#.Wt4pB5ch3x8. Past Food Pyramid Materials. United States Department of Agriculture. https://www.nal.usda.gov/fnic/past-food-pyramid-materials.