How Do U Do It?

OK i noticed today that i have been keeping my calories around 1900-2100 (all along i thought i was doing good, keeping them around 1300-1500)  after looking over my past week i noticed that was not it, i have lost weight BUT i would like to eat a lil better an lower my calories what are some low calorie items that you all eat to keep your calories low for the day.

Basically My Day has been going kinda like this:

Breakfast

2 pc of light whole wheat toast w/ light veggie cream cheese

Snack

100 calorie pack of either mini teddy grahms, pb crisps, dorritos  (these are those lil packs you buy in the store cant remember who makes em, but there all 100cal)

Lunch

Either Chicken Breast / fish / healthy choice meal

Rice

Maybe Veggie or Fruit like strawberries & Grapes

Snack

Sugar Free reduce cal jello pudding

Dinner

Pork chops / chicken breast / fish

Rice

Veggie

And Maybe a dessert like low cal/ sugar free ice cream or smart ones dessert.

Any suggestions PLEASE!

Here's how I do it.

I log my food in advance, in the morning or even the night before.

First I plan 3 servings of protein, no more than 3 oz of meat or 6 of fish, 2 egg whites or a whole egg, or 1/2 cup of cottage cheese, or 1 ounce of hard cheese, or 1/2 cup of beans or lentils.  Lots to choose from here!

Then I add 3 servings of whole grains - maybe cereal for breakfast, whole wheat bread, brown rice and the like

Then comes three 1 teaspoon servings of good fats, like olive oil or peanut butter, or 1/4 of an avocado.  This is important - it's just a small amount but you need fat in your diet.

Now we get to the veggies - at least 5 half cup servings cooked or 1 cup servings raw.  Since veggies have the lowest calories, I usually have even more.  I check my analysis and if I feel I have room, I add a starchy vegetable like potato or sweet potato, or corn or peas or beets.

Fruits are next - at least two 50 to 100 calorie servings

Diary products - I go back over my log to make sure I have 3 servings.  Usually this is taken care of with the milk on my cereal and any cheese I might have.  If it's less than 3 servings, I add yogurt.

Finally, I look at my analysis and make sure everything is in balance.  Then I add any condiments, being careful not to push the sodium up over 2000 mgs.

Sometimes I have to go back and tweak my log during the day, for instance if I go out to lunch unexpectedly.  When I do this, I watch that analysis chart carefully.

isnt there a web site that tells you how many of each u need a day, i forget the site

Clairelaine--- thank you so much for listing that.  It is a huge help in conceptualizing effective ways to plan my day nutrition wise.

What a fantastic idea!  I never thought of logging daily food before eating as a way of planning a day's meals.  Thanks for the tip.

I also log my menu for the day before I eat anything.  I stick to it and have lost 7 pounds in the past month and down 5 inches from  adding weight training to my regiment along with cardio.  I plan my dinners a week in advance based on what is going on in the life of my family. 

For your snacks have fruits and veggies.  Your current snacks are high in carbs and sugar.  Just not healthy calories.  Good luck!

thanx, yea ive notice my diet has alot of carbs id like to cut that down as well

I know simple carbs (bread, pasta, cereal, potatos, rice) kill my weight loss so I try to keep them to a minimum. 

There is also a lot of processed food in your diet. I don't find them are very satisfying or filling. I'd much rather have the real thing. Try adding more veggies and fruits that have lots of fiber so you feel fuller. Protein will also make you feel fuller longer.

I like fruit so there is a lot of fruit in my diet. It feeds my sweet tooth.

My suggestions: get rid of the rice - once a week, tops. Substitute a veggie - broccoli, grean beans, etc - or a salad. It will fill you up and they are low cal.

Get rid of the 100 cal snacks packs & fat free jello - they are empty calories and full of yucky chemicals - real food only for your snacks (and meals). A large orange has 85 cals and is much better for you. Not to mention it is very filling.  Or, maybe a hardboiled egg for a snack. A cheese stick, some nuts and raisins.

I would add some fruit to your breakfast to make it more substantial. Or maybe a glass of milk.

Also, dessert is a bad habit. Usually, if I want something sweet after dinner I have a piece of fruit. Clementines have been recent favorite since they are in season and only 25 cals each. Oh yeah, I do have these meringue cookies that I get at traders joes (but they are everywhere), there are like 13 of them for 100 calories. The chocolate ones feed my chocolate fix.

I log my meals after every one. I can't plan my day ahead of time. However, if I am over my cal plan, I try to pay it back at the gym the next day. Also, it isn't a bad idea to bounce around in your calorie intake to keep your metabolism guessing so if you over indulge one day you can make it up over the next couple.

Good luck.