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M&S Health & Nutrition
Our Health Ranges
Count on us
About Our Range
Our count on us range has been specially developed to be low in fat (less than 3%) and calorie controlled - allowing you to enjoy great taste without the guilt!
In order to lose weight, you need to eat fewer calories than you use. Foods that are higher in fats and sugar tend to contain a lot of calories. This range has been developed to help people who are trying to lose weight sensibly, offering a variety of great tasting products to choose from that are both low in fat (less than 3g per 100g) and calorie controlled.
It can sometimes be a struggle finding foods that can be included as part of a reduced calorie diet but our count on us range includes an assortment of foods from prepared meals, to desserts to food on the go.
How can I lose weight?
It is important to lose weight gradually, no more than 0.5kg-1 kg a week, through reducing the energy you get from food (calories) and increasing the amount of energy you use. Reducing your energy intake to around 1500 calories a day should help you to lose weight sensibly (or 2000 calories for a man) but this depends on many factors such as starting weight, height and age. For an estimate of how many calories you need use your diet plan. It's important to monitor and control your calorie intake because the simple fact is that if you eat too many calories, from any food, you won't lose weight.
Our count on us range is calorie controlled with all main meals having less than 400 calories.
But remember the best way to maintain your ideal weight is through adopting a healthy lifestyle; being active and eating a healthy balanced diet.
What can I eat at meal times?
It might seem like being on a weight loss diet means giving up your favourite dinner time meals and desserts - but this doesn't have to be the case. Here are some examples of how you can easily swap and save calories:
| Standard M&S product | Count on us product |
|---|---|
| Spaghetti Bolognese (600kcals) | Beef Bolognese Pasta Bake (400 kcals) |
| Chicken and ham pastry topped pie (480kcals) | Chicken and Broccoli Pie (360 kcals) |
| Spaghetti Carbonara (660kcals) | Spaghetti Carbonara (385 kcals) |
| Coconut and Green Chilli Curry (590kcals) | Thai Green Curry (380kcals) |
| Chocolate Sponge Puddings (430kcals) | Chocolate Muffin Dessert (155 kcals) |
| Raspberry & White Chocolate cheesecake (390kcal) | Raspberry Panna Cotta (140 kcals) |
| Strawberry Tiramisu Gateau (365kcal) | Strawberry Trifle (145 kcals) |
| Knickerbocker Glory Sundae (485kcal) | Double Chocolate Sundae (180 kcals) |
Can I still eat treats?
The occasional treat can be included as part of a balanced diet - by denying yourself of your favourite treats you are likely to have cravings which could throw you off your good intentions by over indulging.
Our Guilt Free Snacking range let's you enjoy a treat or snack without over indulging. The range of sweet and savoury treats are portion controlled and are less than 150 kcal each. Find out more about the range here and below are a few highlights from the range:
- Sea Salt and Balsamic Vinegar Lentil Curls 90 kcals
- Smokey Bacon Lentil Tubes 90 kcals
- Mini White Chocolate Biscuit Bites 125 kcals
- Mini Milk Chocolate Pretzels 100 kcals
- Yogurt Coated Raisins 110 kcals
- Mini Rocky Roads 135 kcals
Count on Us Menu Planner
To help get your diet off to a nutritious start we’ve created an easy and delicious four week Count on Us menu planner. Each day is based on 1500 calories with controlled levels of fat, saturated fat, sugar and salt. Plus each day also gives you your 5-a-day and you can also enjoy the occasional glass of wine.
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