Our expert says:
Your diet seems reasonable and you should lose weight on it. I trust that you are having fat-free milk or yoghurt with your breakfast cereal? if not, then add 1 cup to breakfast and ensure that you are getting a total of 3 cups of fat-free milk or yoghurt a day to provide the 1000 mg of calcium you require as an adult woman. You can reduce the energy content of this diet by eating low-fat cheese (esp fat-free cottage cheese) and not eating more than 1/8 of an avocado on your crisp bread (avos have a very high energy content). Also substitute tuna in brine or the fat-free cottage cheese for the ham to provide variety and reduce the energy content of the diet. Each 1/2 cup of fat-free cottage cheese that you eat can take the place of a cup of milk. Keep in mind that doing regular aerobic exercise (running, jogging, skipping, cycling, swimming, join a gym or Walk for Life) for 30 or more minutes a day will also promote weight loss and firm the body.
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