Nutrition help please

[Emz78]

Hi everyone I'm new to this site and wondering if anyone could help. I'm trying to stick to 1200 cals but wanted to know how much of these should be carb, protein, dairy etc

[hydrogirl]

have a look at the newbie tread pinned to the right side - its really good and helpful as it directs you to the nhs bmi calculator to work out how many calories you should consume a day, links to other helpful things and recipes - you might actually need more than 1200 cals a day

also I would recommend downloading myfitnesspal as it helps you keep track of your calories and recommends the portion of carbs etc and the macronutrients, sugars etc found in food

[Emz78 in reply to hydrogirl]

Thanks will take a look at my fitness pal

[IndigoBlue61]

Hello Emz78

My fitness pal is good, as is the nhs12 site, and I agree with hydro girl about not cutting back too far. It's important to make permanent long term changes so having enough to eat is vital 😊 Look up the "eat well plate" for s visual guide to a good balanced diet.

Good luck 😊

[Emz78 in reply to IndigoBlue61]

Thankyou

[DartmoorDumpling Restart Feb 2024]

The NHS 12 week program will guide you as to the best foods to eat.

Alternatively you could buy a "portion control" plate - I have never used one but you might like it?

I tend to try and fill most of my plate with vegetables or salad, have a small portion of protein (meat, fish, cheese, nuts/beans etc) and a small portion of carbohydrate (potato, rice, pasta, bread). Watch out for high calorie sauces - there are swaps you can make using tomato based sauces or cream cheese and yogurt for example. Some of us are using the "spiralized" veg instead of a carb. food - courgetti or butternut squash spaghetti for instance. Snacks can for example be fruit, fromage-frais, nuts or a small indulgence like a kit-kat or hot-cross bun.

Basically, you can have what you fancy so long as you count it, but to feel full and not deprived - a plateful of colourful veg or salad will keep you chomping with minimum damage to your calories!

[Emz78 in reply to DartmoorDumpling]

Hadn't thought of swapping things in sauces thanks

[Zest Healthy BMI]

Hi Emz78,

Here's a link to the NHS weight loss page on a healthy balanced diet, and you can click on various links from there also - lots of really good information available, and hope you enjoy being part of this community. If you look at our Pinned Posts (right-hand-side of the homepage) there's a Welcome Newbies post that has been put together by a lovely forum member called Moreless, and it's definitely worth a read through, if you fancy some reading material.

nhs.uk/Livewell/Goodfood/Pa...

Lowcal

[Emz78 in reply to Zest]

Thanks will take a look