PLEASE HELP! Need nutrition advice

Sugar can be ignored, unless you have a medical condition that requires monitoring it. Protein on mfp is really low. I aim for 1g per pound of lbm, if not a little higher. I typically eat at least 100g a day.

Looks like not enough protein or calories to me. 1200 is awefully low. I agree with the 1g/lb of body weight for protein or even higher whilst dieting to prevent muscle loss.

Not that you ask so ignore if you want but are you weighing your foods? Just asking because 1 oz of meat is like a bite size piece.

the cal counts are a bit on the low side.
but nutritionally its looking really good. you eat a lot of whole balanced foods.
With you eating so well I don't understand why you eat that sugar free creamer and low sugar oatmeal in the AM.
a suggestion I have would be to get yourself some real steel cut oatmeal and ditch the packaged stuff. and swap out the crappy creamer. use real milk, almond milk, or something of that sort. creamer is just garbage. lots of added unneeded junk in there.

-Bachelors of science in Nutrition.

1200 calories is probably too low for you. Do you lift weights? If so you need to eat more protein so your muscles can repair them selves better. Carbs are good for energy if you run or do a lot of cardio, but the protein is important if you lift. If you focus on the protein macro the rest will fall into line. The only one I ever struggle with is fat. Because I don't eat a lot of oils or fats. Sugar is hit or miss.. If it doesn't bother you then good. I can't handle it.. if you can, then as long as you are getting enough of the good foods, it's not a huge problem.

Google scooby's calculator.. fill it in and it will tell you what you should be eating for weight loss and maintenance. it's pretty accurate.

To eat better, just buy whole foods and cook at home. Avoid foods that are pre-made, processed or full of sugar and preservatives. (like instant oatmeal for example) Starting is the hardest part. I make everything at home and take it to work and I eat a low sugar, low salt, high protein, no processed, mostly clean diet. Feel free to stalk my diary for ideas it should be open.

I'm probably the exception here, and I tend to be a food nazi, anyhow, so just ignore me, if what I say, doesn't fit, for you.

My first response to your diary was that there was a LOT of processed foods in it. Processed foods are most peoples hidden enemies. There's lots of stuff that companies can use, to make their foods inexpensive and tasty, and so that they are still profitable, for the companies bottom line.

All of these food additives do not necessarily need to be listed on the label, or can be listed in a way that makes them not seem so ghastly. (Take the label with this on it: "Other natural flavors".) This can literally be ANYTHING. It can be wood pulp fiber, (for taking up space and making things 'fluffy'), MSG, (for the salty flavor) and many, many 'natural' versions of the same types of preservatives (di-glycerides, mono di-glycerides, carageenen, etc, etc).

Not to mention the packaging itself, having loads of 'seepage' issues. Take plastic, for instance. It's pretty common knowledge now, that microwaving stuff in plastic dishes, makes some of the molecules in the plastic, mix with the food, which then makes the body 'uptake' the wrong sorts of estrogens (both from the plastic container and in the saran wrap which is usually used to cover the stuff.). Microwaving actually 'cleaves' the molecules in the food and creates a condition where they then enter the body, as free-radicals. The human body, just from it's own biochemical processes, makes enough of it's own free-radicals, and does not need more of them.

So, yes, I am a food nazi, but only from a life of experience. One example of this is that I used to make my own soymilk and tofu, but since my surgery, have not done so. I can tell the difference between what I used to make, and the processed kind, by how it makes me feel, once I've ingested it. Very differently. And mostly, not in a good way.

So, if I were you and I had only 6 pounds to lose, I'd start looking at the hidden culprits in my food and vitamins.

Yes, vitamins, too, if you take them. As it turns out, well over 80% of ALL vitamins on the market, contain something called: magnesium stearate, (from rock), or vegetable stearate (from vegetable sources, usually a by-product of some other food manufacturing). This is used to coat the capsule, thereby making it move through the machinery, faster and more easily.

It has nothing whatsoever, to do with nutrition for the human body, and indeed, is one of the reasons why vitamins are a waste of money. Stearate actually COATS the stomach lining and prevents your immune system cells in the intestines, from working properly. It's basically chalk, and it actually works to prevent your intestinal flora, from proper movement, by weighing them down. Try coating your mouth with chalk, sometime, and you'll see what I mean............:(

Soo.......what it comes down to, is that there is a LOT of this kind of chicanery going on, in the processed food industry. The only defense is to read labels like a bloodhound and research, research, research, and then source, source, source, your food.

Well, that's probably enough from me, and you get the idea by now, I'm sure.

Keep the faith and carry on!

Not that you ask so ignore if you want but are you weighing your foods? Just asking because 1 oz of meat is like a bite size piece.

I just started weighing my foods this week. I went out and finally bought a scale.

It's amazing what the difference is. I was actually under estimating my portions and therefore eating even less then I thought I was.. which in my case was not a good thing. To really change you have to change your view on food and nutrition and health and make it a priority. That doesn't mean skip the office party, it just means plan for it.