text: does anyone know a good website that has the nutrional values of foods/drinks? i'm trying to lose my baby fat from my pregnancy and my doctor told me to try to stay within 1200cal and 20fats per day.  i'm having trouble finding these amounts on all the different foods/drinks that do not have labels. i would buy a calorie counter book so you can keep it in your bag. best thing to do is to plan your meals in advance and write down all the low calorie, low fat and low carb foods and menu plan from here. i have put something together that i hope you have use.   if you want to do this it is for life so you need to totally change your way of eating and exercising. this is not a diet rather than a healthy eating plan for life. so no more talking diet cause it means time limit.   here are the golden rules:  initially cut down to 1200 calories.  exercise 6 times per week for 1 hours a day. do three weight sessions and three cardio sessions. no gym involved.  don't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise.  drink 3 litres of water per day. you can have a green tea at the end of the day.  limit your fruit in take to 2 pieces per day.  never eat dinner after 6pm. adopt of low gi eating plan this is sustainable for life! make low fat dairy choices   follow this menu plan as a suggestion:  breakfast 7am - 1 cup hot water w lemon 20 minutes later have a bowel of oats w water (no honey) or fruit salad w low gi soy yogurt snack 10am - pear or apple (both low gi) lunch 12.30pm - muligrain sandwich w 50g tuna & salad (no butter) snack 3pm - low gi yogurt or skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt dinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) or 3 egg white/soy omlette with ham, cheese and tomato snack - 1 scoop of low cal low fat ice cream (if hungry)  exercise is must be intense. refer to www.bodybuilding.com for your weights routine. never do weights two consecutive days have a cardio day in between.   cardio needs to include running, go hard up stair wells and cycling. you get the most benefits from exercise when your body is totally fatigued and this is when you see changes.   to maintain you can increase calories to 1500 and reduce exercise sessions to 3-4 times per week. if weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again.   good luck it worked for me it can work for anyone.