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Obesity

1200 Calorie
Diet

1500 Calorie
Diet

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Body Mass Index (BMI)/Protein
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Trigger Foods

 
List of Vegetables With Portions/Calories/Fiber
 
Choose Vegetables From This List
Calories
Fiber(g)
1/2 cup Butternut Squash (cooked) 41 1.7
1/2 cup Carrots (cooked) 35 1.5
1/2 cup or 1 Small Whole Tomato (raw) 26 1.6
1/2 cup Broccoli (cooked) 22 2.0
1/2 cup or 6 Spears Asparagus (cooked) 22 1.8
1/2 cup Spinach (cooked) 21 2.0
1/2 cup Cauliflower (cooked) 15 1.4
1/2 cup Zucchini (cooked) 14 1.3
1/2 cup Bell Peppers (raw) 13 0.8
1 cup Romaine Lettuce (raw) 8 1.0
1/2 cup green beans
 

20

1.3

Eat 1/2 1 cup of these starchy vegetables or brown rice at dinner,
depending on your meal plan

Garbanzo Beans (1 cup = 269 Calories) 
Black Beans (1 cup = 241 Calories)
Kidney Beans (1 cup = 225 Calories)
Lentils (1 cup = 231 Calories)
Lima Beans (1 cup = 217 Calories)
Yellow Corn (1 cup = 178 Calories)
Yams (cubed) (1 cup = 158 Calories)
Peas (1 cup = 134 Calories)
Baked Potato (1 medium 7 oz. Potato = 220 Calories)















List of Fruits With Portions/Calories/Fiber

Choose Fruits From This List Calories Fiber(g)
  1 medium Banana 114 1.8 114 1.8
1 medium Pear 98 4.3 98 4.3
1 medium Apple (with skin) 81 3.0 81 3.0
1 medium Orange 59 2.9 59 2.9
1 medium Peach or Nectarine 40 1.4 40 1.4
1/2 medium Grapefruit 37 0.7 37 0.7
1 medium Plum 36 1.0 36 1.0
1 cup Blueberries 82 3.3 82 3.3
1 cup Cantaloupe or Honeydew 57 1.3 57 1.3
1 cup Watermelon 50 0.6 50 0.6
1 cup Strawberries 45 3.9 45 3.9
3 apricots 51 2.0 51 2.0
1 cup Raspberries 61 5.8 61 5.8


 

 

 

 

 

 

 

 

 

 

 

Fruits to Avoid

Dried Fruit 1/2 Cup 225 Calories
Cherries 20 (1 Cup) Cherries 98 Calories
Grapes 20 (1 Cup) Grapes 82 Calories
Canned Fruit 1 Cup 60-188 Calories

 

 

 

 

 

 
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