daily nutritional requirements and weight loss

Question
Hi Amanda, I'm a 23 year old female, small frame, 5'5 inches tall, and I weigh 139 pounds, I'd like to lose 14 pounds and go down to my goal weight of 125 pounds at a rate of 1.5-2 pounds a week, and I'd like to develop healthier eating and exercise habits in the process. I've recently quit smoking after being a smoker for 3 years, so I feel like I really need to rebuild my health and body. I've decided to go on a 1200kcal eating plan and am incorporating 60mins of brisk walking daily into my exercise plan. My main concern is, how will I be able to meet all my nutritional needs at a diet of 1200kcal? What kind of fruits and veges should I go for, and what would be the best source of protein? Is it healthy to just consume fruits and veges for one whole month to detox my system?
A final question, what supplements should I take to ensure my body will be recieving adequate minerals and vitamins? I am currently taking iron tablets (i'm anaemic and they have helped me immensely) and vitamin C, as well as vitamin B2. Please advise, thanks.


Answer
Hi Fifi - first of all congratulations on quitting smoking and adopting a healthier lifestyle.  Sounds like you're on you way to building wellness.
1200kcal/day is pretty low - especially if you're burning lots of calories through 60 mins. exercise everyday.  It might be wise to start off with a total body detox - take caution though, you want to make sure you do it correctly.  Seeking the advice of a registered nutritional consultant is a good idea before starting any detox.  They can do a full assessment on you and determine what foods/nutrients are right for you.
Healthy sources of protein are eggs, lean meats - chicken, turkey, beans/legumes, whole grains (try quinoa - a complete protein and very tasty!).  Make sure you're eating essential fats like flax oil, fish, nuts, seeds and leafy green vegetables - kale, spinach, swiss chard, etc.
Take caution when supplementing individual nutrients - remember that our bodies need a balance of all nutrients to function effectively.  Try having whole-food supplements - greens drinks are very nutrient dense, and multi-vitamin/mineral complex is also a good choice.
I hope this helps!
Amanda

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