I had an appointment today with a registered dietician. These are some of the things she suggested.
Eat a protein with every meal, whether it be 3 oz of meat, or an egg, or 3 egg whites, or a handful of nuts.
Eat at least 3 or 4 carb servings with each meal....ei, 2 slices of bread is 2 carbs, half cup of pasta or rice is 1 carb, 1 piece of fruit is 1 carb, 3/4 of a cup of cereal is 1 carb, a glass of milk is 1 carb, a small container of yogurt is 1 carb.
Add 2 teaspoons of UNCOOKED olive oil to your day...put it on a salad, or add it tuna and use less mayo, or add it to yogurt...whatever...just make sure you eat it.
Snack through out the day on veggies, and make sure at least 2 of your daily carbs are fruit.
Try and use only whole grain products, no white breads or white rice.
The dietician said if you eat this way you will not gain weight, and if you make smart choices you will lose weight.