EAT RIGHT!

Let me say, if you eat the right foods you CAN eat enough to make you feel satisfied!!!!    EATING THE RIGHT AMOUNT OF THE RIGHT FOODS=NOT BEING HUNGRY= NOT OVER EATING= STAYING IN THE COLORIE RANG= A HELATHY HAPPY YOU.  That is the real goal. Right?
Yesterday one of you told me about your efforts to eat healthy.  This is how their dinner went.  1 small tostada shell with a small spoon of beans and some lettuce and tomato.  And this is what happened.....Eat..........Hungry.........Want more....... Go back for seconds.  That amount is not enough to satisfy anyone and will lead to hunger and feeling bad for eating more and then guilt for not staying on your idea of a diet then giving up. This is also how over eating often starts. Feeling deprived then just going over board. Good intentions but not the right approach.  Luckily, her second helping consisted of loading up the plate with salad and veggies  and that IS the right choice!
Too often we think we have to starve ourselves to be on a "diet".  The trick is NOT to be on a "diet" but to choose a healthy foods and make it part of our lives.  Going on a "diet" then going back to eating junk and overeating is why people yo-yo.  Granted, right now you are cutting more calories than you will need to when you are maintaining weigh but what you eat has everything to do with being able to lose weight and eventually can help you keep you from going up again.

Definition of the word DEIT as a noun:

1. The usual food and drink of a person or animal.
2. A regulated selection of foods, as for medical reasons or cosmetic weight loss.

We are going to change your idea of that word from definition 2 to definition 1.
We want our usual food and drink to be healthy and not just regulate it for a little bit to for weigh loss.  So this is what your meals can and should look like.

This was my lunch a few days ago. 
Tuna salad: 
Green leaf lettuce, iceberg lettuce, tomatoes, a can of tuna mixed with some sweet relish and a hand full of oyster crackers.  Feel free to add what ever else you like onions, avocado, cabbage and any other veggies. This is not a small plate this is a bowl the size of my head. Notice the majority is whole foods such as veggies and lean protein (tuna).

This was my dinner. I ate the same amount for lunch a few days ago.  My family was eating tacos so I ate taco salad.  I cut out the unhealthy taco shell cooked in oil and filled my plate with green leaf lettuce, iceberg lettuce, tomatoes, seasoned hamburger and a sprinkle of cheese.  Again a lot of other whole foods can be added like avocado, beans, onions, salsa, peppers.......The list can go on and on. This is also a huge plate of food so you can feel like you eat enough and still stay on calorie and heat more whole foods.

Now I know some of you don't like tuna.  That is ok, pick something you do like.  I use chicken a lot too.  And some of you don't like salad without salad dressing.  I have felt that way too.  There are many veriaties of dressing that have less calories but if you have to have ranch use a spoon, measure out 1 Tbsp of it and mix it around on your salad or dip your fork in it before you get the salad on your fork.  Make sure you add the 140 calories to your count. DON"T DUMP IT ON!!!
The goal here is to trade out the processed foods for whole foods and eat more veggies and lean proteins.  It isn't that hard once you figure it out.
 Keep up the great work and good choices!  Eat enough of the right foods!  Drink Water! You got this!