I have launched a new calculator that will help you with what to eat, how much to eat and when. Read about it on my home page then click on the HELP link in the left navigation. This new calculator will consider your food preferences and eating style to create a customized, dietitian designed eating plan for you to eat healthy and achieve your weight goal.
First you need to learn how many calories to eat so you have a calorie target. Start with the Healthy Body Calculator (click on link in upper left of any Ask the Dietitian web page). Add your data and click Next. HBC will determine a healthy weight for you and a healthy calorie goal. (See Your Nutrition Facts on HBC results page). Next click the button in Your Nutrition Facts “Do you need HELP with a healthy eating plan? Click here.” Your age and calorie target will be copied to HELP Healthy Eating for Life Plan® calculator. You can change the percent fat, protein and carbohydrate from the values you put in HBC. Choose your food preferences and click Next. HELP will create a custom eating plan that will support you in gaining weight.