can i eat 12oz at 1 time if its only 100 cals

If a filling meal like that keeps you from hitting your calorie goal then I'd rethink it. Try adding a little olive oil to them or butter if you'd prefer.

If it's not keeping you too low then it's just fine!

Ok thanks. I like to eat vegetables as my last meal because they fill me up and it's not that many calories. But I wondered if I ate a pound of food but it was only like 150 calories was it still bad to eat a pound of food. Won't that add a pound to my body though?

Yes, it will add a pound to your body. Specifically, it will add a pound of vegetables. It will not make your body gain a pound of fat.

Sure it will add a pound to your body weight ... while it's INSIDE your body. Once it works its way through, however, it won't have left a pound behind. Shouldn't leave much residue at all, actually.

You don't gain a pound by drinking a quart of water, do you? -- Of course not.

I think the important thing to remember is that you should always check your weight at the same time of day, and on the same scale. Sure, if you hop on the scale right after eating, you will weigh more. But if you check your weight every morning on an empty stomach, you won't necessarily have gained a pound after eating the veggies the previous day.

Ok. Let me see if I understand correctly. It will add a pound to my body but since there's no fat in it , I will NOT gain a pound of fat.
Is this correct? My body will digest the vegetables and absorb the nutrients and pass the rest? Is this right? Sorry, I just am new to counting calories and I really don't understand all the technical stuff yet.

No, this is not entirely correct.

You will gain weight because the food weighs something (note: not gain fat, gain weight).

For example, if you stand on a scale and then pick up a handful of carrots, you will gain weight immediately, because you added carrots to your bodyweight. When you EAT the carrots, you ALSO add that weight to your body because the weight of the carrots go into your stomach and sit there until gastric emptying shuttles the carroty goodness throughout the rest of your "tubing". This is not FAT GAIN, this is gaining weight because you added weight to your body.

But none of this matters.

Here is what you need to know:

The CALORIE content of the food you eat is what contributes to your fat gain or fat loss. Your body will burn calories every day and you can exercise to increase this. If you eat MORE CALORIES than you burn, you will start to gain weight. If you eat LESS calories than you burn, you will start to lose weight.

Don't get caught up in the day to day stuff, it's a long process.

This is very correct. And extremely generous and kind to have explained it.

All I want to add is that you need to take a deep breath and relax. You've been eating your whole life If you are overweight, you just need to eat a bit fewer calories or move a bit more and be patient with the process. EVERYONE eats, even the skinny people. Everyone who's healthy eats fat and protein and carbs and most of the healthy people occasionally have alcohol. Everyone who's healthy eats some stuff that is "bad". And it is ok.

If you stress out too much, you're gonna limit your chances of success. It can get exhausting. Plus, stress increases cortisol which makes your body more prone to storing fat. But mostly, just breathe, relax, decide not to worry too much. Just log your food, eat your exercise calories and end your day within a hundred calories of your calorie goal. As you get used to this, you can twiddle around the edges and change your calorie goal or whatever. But first, just keep it simple.