Hey Darlene, I am probably not the best one to give advice in this area, but I will tell you what I do. I eat popcorn, lots of it...it helps keep me regular, it fills me up and it is low calorie. Best of luck with what you decide you want and or need to eat. A lot of the younger ones all have a cheat day, and apparently do not plan it, it is just when ever they go over they call it their cheat day, if you keep it to one day a week, it will not mess up your over all plan to badly. I hope some one else will check in, they will probably have better advice than this. Have a good weekend. dj