Please advise amount of calories, and protien for 1.5 y post op?

I AM JUST ABOUT 1.5 YRS POST  RNY AND WANT TO BE SURE OF THE AMOUNT OF CALORIES AND PROTIEN THAT WOULD BE APPROPRIATE FOR ME. I STILL WOULD LIKE TO LOSE ABOUT 10LBS. THANKS SHER

The amount of calories and protein you need are based first upon your height and weight, second on your activity level, and third on your medical history. (this information may be more private than you want to share here) Another good place to start is where you are now.  Calculate what your current calorie & protein levels are (keep a daily diary and punch it in to one of the on-line trackers).  Look at an average over 3-5 days, since people don't eat exactly the same thing every day.  Take your current intake and drop it by 3-500 calories per day.  Try to maintain the protein level the same if you can.  Try substituting very lean meats, reduce the amount of oil or butter you use, cut out unnecesary snacks, etc. And my favorite - don't change your eating at all just increase the intensity of your workouts.  Walk a little faster, go 10 minutes longer, etc. Danielle Halewijn RD eNutritioncare.com

Danielle, thanks for your reply.  Here is some more info. I am 55, 5'3", 159lbs. I have been tracking  my food intake on spark people and range between 1000 and 1300 calories most days. Also take in 60-90 grams protien. I have a tredmil that I use and have tried to change that routine to shake things up. I am only on  1 blood pressure medication, plus lipitor and synthroid and of course my supplements, B12, calcium, zinc, multivit and iron. Can't see that I can decrease my intake much, but was wondering if I needed to eat more than I do?  Thanks Sher

If you are comfortably eating in the 1000-1300 kcal range, I wouldn't encourage you to eat more.  For most women that is a good calorie level.  I am assuming that you are very aware of your portion sizes and are accurately entering it into your tracker.  For your protein, 60-90 grams is a big range!   I'm just making suggestions here - but here is where I would start In your food selections, I would encourage you to keep the protein high.  Choose protein sources that are low in fat (lean cuts of meat, white meat of chicken, broiled, baked or poached) Take a good hard look at your carb choices - are they high in fiber? are you using whole grains? Eating fruit but avoiding fruit juice? Using non-fat dairy products? Aim to kep your carbs below 50% of your calories, keep fat at 20-25%, and protein 25-30%. Kick up that workout! (but keep an eye on your blood pressure & check with your doctor) If you usually walk, walk uphill! if you walk at a brisk pace, see if you can throw in some jogging (for even 30 seconds at a time)!  Wave your arms over your head to add some more muscles into the work!  The best way to get over a hump is to sweat a little more. My only other question would be - Have you had your labs done lately and your synthroid is the right level? Danielle Halewijn RD eNutritioncare.com

Thanks Danielle for your reply, will have my doctor check my thyroid levels next visit coming up. I am doing most of the things you suggested, but there is always room for improvement. Thanks again Sher