Can you look at my food diary and offer advice?

Your diary isn't open.

If I were you I would make some little changes at first, seeing as you're at a good weight for your height.

Firstly I hope you're drinking enough water! 5-6cups atleast.
I'd also cut back on the porridge/oats, not have them everyday.
Definitely up your protein and maybe add 50-100 cals to your daily intake.

Those are just small changes you could try out.
x

I am ignorant to what semi skimmed milk is. Is it closer to 1% or 2%? I was told by a nutritionist that 2% milk has the same fat per cup as a small Fries.

I think you may benefit from balancing your meals out a little bit - for instance eating 5-6 small meals that are more around the same size instead of a very large lunch and small breakfast and dinner. I would try to eating every three to four hours...that way when lunch/dinner comes you won't be so hungry, and will not eat as much. I usually just do something as little as a few crackers, almonds, an orange, or a handfull of blueberries. Also keep in mind that your main three meals won't need to be as large if you're going to eat 3 hours later...

Also, with you being on blood pressure meds it possibly could make it harder to lose weight, since the meds are preventing your heart rate from increasing...If your heart rate isn't increasing then things like cardio will be a lot harder. I just went off of blood pressure meds (they put me on it for migraines)...It took me almost 3 times as long to get my heart rate up to where I can effectively burn calories. It was awful. I was used to burning anywhere from 600-900 cals in the gym, and I went down to about 3-400.

Maybe talk to your doctor and see if the high blood pressure can be managed with diet/exercise - but please don't stop taking them until you talk to your doctor! Maybe there are also other options. My doctor gave me the BS about it supressing my appetite so I should lose weight that way, but I didn't experience that. I didn't see a difference.

There are a few days when you've gone over on fat, probably watch the avocados I'd say as nice as they are, but I think keep an eye on the fats.

Also be careful with things that say they are "fat free" or "low fat" as they can make up for the lack of fat in hidden sugars - so check the yoghurts. I try and limit those to a couple of times a week.

Apart from that it looks reasonably healthy, just keep going and see how you get on. We're about the same age and height with similar goals, though I already lost quite a bit on another site, just moved to this one so my diary is not very representative - especially as it covers a weekend!

Way too many carbs and too little protein

2% milk has 3g of sat fat
http://nutritiondata.self.com/facts/dairy-and-egg-products/71/2

McDs small fries has 1.5g of sat fat
http://caloriecount.about.com/calories-mcdonalds-small-french-fries-i53929

Nutrition FACTS

On average, you are doing good, I would suggest adding the sodium column to the tracker just because you can.
Take your 1200 ( which I think is LOW for you - should be higher) and divide it into 3 meals - so each should at the very least hit 400 per meal this way your snacks will bring you over the top. Your body isn't going to want to burn off any flab if its scared of not living good.

Remember your food pyramid Veggies, fruits, meat, starches.

With your porridge, add a banana, carton of greek yogurt or spoon of peanut butter to it. Eat more veggies, everything green. Eat a little more protein as well.

Look at your Fri. Sept 7th diary page - with the exception of the crisps and candy - that was a very good eating day. Consider replacing the crisps/candy with a sweet potato.

I was just looking at your food diary for the past week. I would try to reduce your fat intake and up your fruits and vegetables. Your carbs are pretty high and your fat is pretty high which isn't a good combination for weight loss.

Also if you can try and prepare food yourself. The rready cooked meals you buy at the store are loaded with trans fat and all sorts of nasty stuff. Not what you want to be putting in your body.

For those stating to eat more protein, I'll agree, however, using legumes as a source is not a great one for protein intake. You'll have to factor in carbs, as well, which, to be honest, is quite a pain. Personally, I'd go with the egg whites, chicken, seafood (salmon is a GREAT source of fats and protein), ground turkey/ground turkey breast, protein powder (I realize not everyone can stomach it, but you would be amazingly surprised... since you're home, you could make a "smoothie" of sorts with protein powder)... if it is a viable option, I would opt out of milk and go with Almond Milk... but that's up to you. You would be surprised how much the kids enjoy it, as well. You should also be eating a great deal of green veggies: broccoli, kale, collard greens, etc. drink plenty of water... definitely try to exercise, as that will help your journey to weight loss immensely.

Since you are in the healthy weight range, even though your bf% is a bit high, you most likely will lose weight very slowly and only with exercise. If you are using MFP as the basis for your exercise calories you most likely are counting too many. I believe in most respects MFP is extremely generous with their calories burned.

Next, you have many days that are over calories....that is an issue. Protein may be an issue also.

Eat cleaner with less processed foods and that should help keep the calories under control as well as cleanse your body.

Good Luck!