What kind of foods to eat

Melissaol

im 45 years old. I need to do something about my weight. But I'm not sure what to stop eating and what to start eating more of. Can anyone help me

arditarose

Whatever you want. Just stay in a calorie deficit.

What do you like?

Melissaol

I usually have toast with peanut butter and a banana in the morning

diannethegeek

Eat foods that you like in portion sizes that fit your goals.

Get plenty of fats & protein for healthy and satiety.

Get plenty of fruits & veggies for the micronutrients.

Fill in the rest of your calories with carbs, sweets, and treats as you see fit.

There aren't really any right or wrong foods. An overall balanced diet and hitting your calorie goals are far more important than cutting out any particular foods.

arditarose

Melissaol wrote: »

I usually have toast with peanut butter and a banana in the morning

So eat that. Just use a food scale to weigh your peanut butter, banana, and even bread, and make sure your portion fits into your allowance properly-leaving plenty of room for your lunch, dinner, and whatever snacks you like.

kimny72

There aren't universally good foods and bad foods. Everyone has different foods that make them feel satisfied and different foods they would struggle to give up.

Plug your stats into MFP to get your daily calorie goal.
Buy a food scale.
Start accurately and consistently logging while eating and drinking the foods you like for a week.
Look back at that week to get an idea of where you wasted calories and what foods really filled you up for less.
Then start trying to stay at your calorie goal and learn as you go!

I manage to eat ice cream, occasional fast food, and pizza and stay within (most of the time!) my 1600 calorie goal. But it took some time to make it work! I find making sure I get enough protein and veggies has really helped me, and pre-logging my day helps as well. You really just need to play around with it for a few weeks to get the hang of it and find out what works for you. Good luck!

MKEgal

Melissa wrote:

I usually have toast with peanut butter and a banana in the morning

That's been my go-to for months now, with a glass of skim milk.

As others have said, eat what you like, just less of it, and cut way back on low-nutrition foods (junk food).
If you're trying to starve yourself, or eat foods you hate, you're going to be miserable and you _will_ fail
at this important life change.

Here are some helpful posts. Especially read sexypants.

http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants

http://community.myfitnesspal.com/en/discussion/10012907/logging-accuracy-consistency-and-youre-probably-eating-more-than-you-think

http://community.myfitnesspal.com/en/discussion/819925/the-basics-dont-complicate-it/p1

http://community.myfitnesspal.com/en/discussion/872212/youre-probably-eating-more-than-you-think/p1

http://community.myfitnesspal.com/en/discussion/833026/important-posts-to-read/p1


"Most weight loss occurs because of decreased caloric intake.
However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity."
http://www.cdc.gov/healthyweight/physical_activity/index.html


Goal setting, including weight, calories, and macros
http://www.myfitnesspal.com/blog/MKEgal/view/2014-06-08-setting-goals-667045