I've just quit smoking so to keep myself occupied I've become obsessed with what I eat, but even with all the "online" tools out there I find it hard to know what is and isn't healthy - plus most of them require money which I can't afford!
So for breakfast I had porridge made with skimmed milk and a cup of coffee with a splash of skimmed milk.
Lunch was a small portion of last nights left over risotto (risotto rice, mange tout, salmon and some stock) with a salad which was lettuce, 5 cherry tomatoes, portion of cucumber, and 3 spring onions, and half a teaspoon of low fat, low calorie dressing, and a glass of orange juice.
I also drink about 4 pints of water a day.
Approx. how many calories have I consumed? How many should I have for dinner? Is this healthy?
And will I lose weight eating like this? I normally eat a lot less but I'm feeling hungry due to the cigarette cravings!!!
Thanks
xxx

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Goodluck my friend!

Well done for taking the plunge!
That menu sounds very healthy. As you only had two meals I can't imagine your daily intake being over 1,500 kcal.
Have three meals a day, porridge is an excellent way to start the day because the food takes longer to digest and keeps you fuller for longer. Avoid sugary snacks which will give you a quick fix and burn off quickly leaving you craving more and introduce more raw vegetables and complex fibres such as brown rice and seeds into your diet. Don't be afraid of snacking on some raw carrot sticks and a bit of low fat mayo or a coupleof unsalted nuts.
You're well on your way and the money you save can be used for treating yourself once in a while for your dieting success.

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well done you but watch out for the need to eat all the time
you can not go wrong with plenty of fruit and veg and chicken fish
nibble on carrots when you feel hungry
i would suggest seen your doctor for more advise on the stopping smoking and ask him to refer you to a dietitian for help on
calories and food intake and tips
good luck and well done you

A bowl of porridge with skim milk is about 250 calories. The number of calories in your coffee will be between 50 and 200 calories depending on how much sugar you put in it.
Risotto is problematic, it contains about 350 calories for every 100g, not including what else you put in it.
If you want to lose weight then you should be aiming for around 1500 calories a day. If your risotto serving is reasonably small then you're probably approaching this level, so you should lose weight provided you eat nothing else (i.e., no dinner). If I were you I would replace the risotto lunch with fruit and something low-fat and high-protein such as smoked chicken, ham or a 150-g piece of lean steak. That will free up enough calories for a healthy dinner as well.