Overwhelmed by info... where do I start?

I am so thrilled to have found Calorie Count!

I have decided to start eating properly and make that the first step of weight loss. But I am overwhelmed by all the "should eat's". You should eat so much fiber per day, so much calcium for a woman my age, so many fruits, so many veggies, etc.

OK. How do I get all this info together in one spot? How do I translate it into cooking for my family? (Me, my husband, my two teenagers) I am mentally taxed because my kids have autism (one low, the other high functioning).  That is to say that whatever I do has to be already thought out by someone else to a large degree.

I thank each one of you who may respond. I am always grateful for any help I get from my friends (Hey, you lend me a helping hand, you're my friend)

All my best,

Margo White

Hi Margo!  Welcome to the site.  It is great isn't it?

There is a ton of information here, and I take it by your post that you've been exploring.  While I can't really relate to your situation, as I only have to worry about myself, I think I can offer some advice.

Taking in all this information at once is overwhelming, and if you need to make major changes to the nutritional plan for your family, don't try to do it all at once.  Before focusing on grams of fiber and the percent of you daily vitamin A, I would focus on food groups and macro nutrients (carbs, protein, fats).  Make sure you are eating plenty of fruits and veggies, look at what kinds of carbs you are eating (are you eating whole grains?), is there too much junk food and not enough healthy fat (nuts, avacados, olive oil)?

Take a look at the overall picture and make small changes to improve your overal diet. Worry about the details later.  Make some changes and reassess.  It is likely, for example, that increasing you fruits and veggies will improve your fiber and vitamin intake without you having to focus on fiber itself.

Also, to translate all the "rules" into cooking for your family, I think the first step is at the grocery store.  If you are buying the right foods, then you have the right foods to cook with. 

Good luck!

The thing that has worked for me is to make small changes that focus on simple guidelines.  Here are a few that got me off to a good start:

1.  Always eat breakfast. 
2.  No more than one white food on the plate (and then only a little bit)
3.  Leafy green is good, anytime.  Dark green is even better.
4.  Protein no bigger than the palm of your hand.
5.  Eat your colors (fruits and veggies) every day.
6.  Drink lots of water, and if (when with teenagers) you drink soda make it diet.
7.  At the grocery store shop around the outside (where are the fresh and mostly real food is kept) and shop sparingly the center isles.
8.  Pack lunch whenever possible.
9.  No foods are "off limits" but everything is in moderation.

If you are transitioning from a high carb, high processed diet to something more healthy these few guidelines will go a long way to getting started.  The most valuable piece of information I have found for food is the calorie content.  After getting the basics down you can go for "Advanced Nutrition" and understand more about the composition of your diet.  Simple changes have helped me to drop nearly 60lbs and keep it off. 

Good luck getting your family to buy in.  Making a lifestyle change is difficult but quite rewarding.

ww

First of all don't see it as such a strict thing.  Basically one third of your plate protein (ie meats) ie third veg and one third carbs (ie potatoes or rice).

Everything in moderation and just eat a balanced diet without interrogating it down to the nth degree.

I have had great success without worrying about how of each thing I am eating just by being sensible and doing the third rule where possible.