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Healthy Food And Weight Loss - Making The Right Choices

Updated on April 19, 2016
Tuna with lettuce wraps - low calorie - good source of protein and omega 3
Tuna with lettuce wraps - low calorie - good source of protein and omega 3 | Source

A Healthy Tuna Sandwich

Losing weight is really fairly easy when you concentrate on sticking to healthy choices. Counting the calories contained in food reminds you to hold back on your portions. I track everything I eat. By keeping track of what I eat and the calories contained in my food, I can eat what I like and not feel deprived.

The healthier I eat, the more calories I will save. Let me give you an example. Lets say I want a tuna sandwich.

A.Tuna sandwich packed in oil adding chopped egg and mayo with 2 slices of bread is roughly 583 calories.

B. Tuna sandwich, packed in water is only about 40 cal. a serving and low fat mayo another 40 cal. (1 tsp.) I either use low calorie bread, (2 slices) or 1 slice of regular wheat bread. I add chopped celery (no calories) to give some crunch to my sandwich.

And if I really want to save my calories for my dinner, I simply make a tuna wrap using a crisp lettuce leaf instead of bread. I add low fat mayo to the tuna along with chopped onion and celery and it's delicious. You can do the math on this one. You save a huge number of calories.

Instead of having high calorie potatoes chips on the side, I substitute oven baked sliced sweet potatoes, low in calories, very healthy and so delicious.

Healthy sweet potato chips.  Wash potato, slice and bake in hot oven until crispy. I spray a little virgin olive oil over sliced potatoes before baking along with just a wee bit of kosher sea salt.
Healthy sweet potato chips. Wash potato, slice and bake in hot oven until crispy. I spray a little virgin olive oil over sliced potatoes before baking along with just a wee bit of kosher sea salt. | Source

Good Choices For Healthy Foods

Make good choices with healthy, low calorie fruits, vegetables and fish.
Make good choices with healthy, low calorie fruits, vegetables and fish. | Source

Easy Weight Loss by The Numbers - No Brainer

After I figure out what my daily caloric intake should be, I document everything I eat and drink. My "free" foods are mostly veggies, so I try to include a healthy size portion with my meal.

If I want a scoop of ice cream I have it. I build my menu around the ice cream so that I stick to my numbers. My calculated numbers are 1100-1200 per day. The healthier my choices, the less hungry I get. Don't forget...fiber is filling.

This really is the easy way to drop weight. And of course the more I move my body the better. Always include your favorite form of exercise to keep your heart muscle strong.

Remember to drink plenty of water. I also find that often times, when I think I'm hungry, I'm really thirsty. So I up my water intake too.

Embarrassed and Hurt I Set Out To Lose Weight

When I was in my last year of high school, I wanted nothing more than to be on the drill team.

Being a member of the drill team back in the 1950s was the equivalent to being on the Dallas Cheerleaders.

Tryouts were coming up and I worked hard every day after school learning the routines. I was doing well and it wasn't long before I knew every movement like the back of my hand.

The day for demonstrating my expertise soon came. It was late afternoon. I made my way to the football field and waited for my turn. My confidence was soaring as I heard my name called out.

"Audrey Kerr" - "please come forward". Donning a big smile, I performed my routine flawlessly. Then I took a seat and waited while the rest of the girls took their turn, one by one.

As I glued my eyes to every move of my competition, I was absolutely sure that I had nailed my audition. After all, I was equally as good or better than any of the other girls.

It only took about 30 minutes for the judges to finalize their selections. Each girl was then called in for a private, very quick interview and told whether or not they made the team.

At last it was my turn. Full of excitement, (I had visualized how I would accept the good news), I marched right to the judges area, very full of myself, and sat in the cold folding chair.

" Audrey, you gave a great performance, the routine was perfect, but there is a problem. Unfortunately, we have a very strict rule about weight and our guide lines are clear. You would have to lose 10-20 pounds throughout the summer to qualify for the drill team. Do you think you can do that?"

Trying to hide my devastation and tears, I assured the judges that I could and would lose the weight. I cried all the way home.

My Diet and Sleepless Nights

My first real job, as a teen-ager, was an usherette in the local movie theater. (Yes it's been a while). In those days, when folks went to the movies, upon entering the dark theater, a boy or girl dressed in a uniform with a flashlight in hand escorted people to their seats.

I enjoyed this job. It would pay for the "diet pills" I needed for losing the extra weight I carried.

I began my diet and ate what I wanted then waited for the diet pills to work their magic. After three weeks of sleepless nights I couldn't stand it anymore. My mother warned me that I was going about my weight loss program in the wrong way. She told me to stop the diet pills and simply start counting my calories.

I immediately did just as she said. I stopped the diet pills and soon I was sleeping like a baby once again. I wrote down everything I ate and tracked the calories.

By the time school rolled around, I had lost every bit of the extra weight. After re-auditioning, I was given a thumbs up and added to the drill team.

Despite all the different diets out there, managing your weight comes down to the calories you take in versus those you burn off.

Figuring Your Caloric Intake

tostada variation
tostada variation | Source

Try This Delicious, Healthy Tostado

This is one of my favorites. I love mexican food. But it's so high in calories and so bad for the arteries, I had to find an alternative. This recipy works for me and my guests enjoy it so much.

Many of you may already use this recipe, but for those of you who don't, the steps are so easy.

All you need is:

  • can of fat -free refried beans or black beans
  • corn tortillas
  • chopped lettuce
  • avocado
  • salsa
  • grated cheese - reduced fat
  • chopped onions
  • chopped tomato

Pre-heat oven to 350 - then place the tortillas right on the rack until crisp ( just a min. or so). While the tortillas are heating up, heat up the canned beans.

Place heated tortilla on a plate and spread heated beans over the tortilla. Layer with lettuce, onions, tomatoes. a little shredded cheese and some salsa. Top with a thin slice of avocado.

Taco shell - 53 cal

Beans - 120 cal

Cheese - 60 cal

Avocado - 55 cal

I add additional beans on the side with a sprinkle of cheese and s few slices of fruit. Filling and satisfying and very healthy.

Drink a Full Glass of Water While You Watch This ~

Have you counted calories to lose weight?

See results

A Quick Review and Positive Affirmations

It takes 28 days to break an old habit such as your eating habits. I suggest taking baby steps to begin making the necessary changes you need to in order to eat healthy and lose a few pounds.

  • Switch sugary, fatty ice cream for healthy greek yogurt. Top with a dollop of whip cream and sliced almonds or other favorite nuts. You'll save about 100 calories and yogurt is a great source of calcium.
  • Greek Yogurt is high in protein, which helps promote fullness. A typical 6-ounce serving contains 15 to 20 grams, the amount in 2 to 3 ounces of lean meat.
  • Fill up on water and cut up veggies between meals to keep you satisfied and full.
  • With around 2,500 varieties grown in the United States, an apple provides both soluble and insoluble fiber. This slows your digestion down. Do not peel your apple as the skin holds the most insoluble fiber.
  • Count every calorie you consume and write them down as a quick reference to how you're spending them.
  • Junk food will cost you more calories, are less nutritious and won't keep you full near as long as a healthy snack.
  • Keep yourself busy (not with watching television) to occupy your mind and keep yourself from picturing food.
  • Positive affirmations help you reach your goal.
  • Remember - one day at a time.
  • If you over-eat on one day, forgive yourself and move on. It's okay.

Positive Affirmations To Choose From

  • My body is amazing and I love my body. In order to show the deep love and respect for my body, I choose to eat healthy foods. Each moment I decide to eat or drink something, I am conscious of the impact it will have on my overall health and I make healthy choices.
  • I trust my body and know that it will naturally adjust to an ideal weight for me. Food is nourishment and I realize this. I make good and healthy eating choices based on my nourishment needs. I move regularly and enjoy every moment of it. I am healthy and slim!
  • Water refreshes and replenishes me. Water helps me maintain my good health and vibrant skin. I love water. I love drinking water. I drink enough water each day.

Live and love in good health.

How Many Diets Have You Tried?

See results


© 2011 Audrey Hunt


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    • vocalcoach profile image

      Audrey Hunt 2 years ago from Nashville Tn.

      Hi Audrey - Ha, ha, you are so cute. Losing weight is an ongoing battle. It's war! Sometimes I think to myself, "Heck, at my old age what's the difference.? I'll eat whatever I desire." That would be chocolate. Everything would be coated in chocolate.

    • AudreyHowitt profile image

      Audrey Howitt 2 years ago from California

      I am a bad dieter, but I think you are disciplined enough to be a good one--this sounds so very sensible--thank you for sharing your story with us!

    • vocalcoach profile image

      Audrey Hunt 4 years ago from Nashville Tn.

      Hello Pamela - Prednisone is infamous for packing on the pounds. But it's only temporary.

      I'm back at counting calories and writing it all down.:) Thanks for sharing my friend. Hope your day is a good one. ~ Audrey

    • Pamela99 profile image

      Pamela Oglesby 4 years ago from United States

      This is a very good hub about losing weight in a managable way. I think writing down what you eat as you mentioned is really important, and I lose weight much more easily when I do that. I have just gained a few pounds due to an increase in Prednisone, so I think I will take your advice and count calories also. Excellent hub and very useful. Shared.

    • Denise Handlon profile image

      Denise Handlon 6 years ago from North Carolina

      Audrey-what a balloon deflator those judges were! But, you conquered the obstacle and reached your desired goal-Bravo!

      I have recently written a hub about this very thing: the 'magic' secret of losing weight, which is the balance between eating healthy, eating under your calories to create a deficit, and exercising to speed up the metabolism. Thus far, I've lost 10# and ran my first 5K. I feel I have quite a few more pounds to go, but will make it.

      Your hub has valuable, useful info. Thanks for sharing. (The video IS funny! What is it with this guy, ? LOL OMG!)

    • vocalcoach profile image

      Audrey Hunt 6 years ago from Nashville Tn.

      Dear Sharon - And now I am laughing too! Just what I needed after a long, long day. So glad you are in my corner. And so thrilled to have found someone like you right here on hubpages! VC

    • Sharyn's Slant profile image

      Sharon Smith 6 years ago from Northeast Ohio USA

      Hi VC,

      I just gotta tell ya that I got a chuckle because I just got done reading your piece on Ampalaya etc. and saw this one on weight loss. I figured the previous was the reason for weight loss :) Sorry, made me chuckle. Hope all is well with you!


    • vocalcoach profile image

      Audrey Hunt 6 years ago from Nashville Tn.

      thoughtforce - Yes, it was really tough. I wanted so much to fit in and to be accepted most of my life. Now I know that learning to love yourself is the most important tribute we can give ourselves. Thanks so much tina for your wonderful support. You're just great!

    • vocalcoach profile image

      Audrey Hunt 6 years ago from Nashville Tn.

      acaetnna - Great to see you, and just want you to know how much I love your poetry. In fact, think I will hop over to your place and see what new. I'm ready for one of your treats. Thanks, my friend.

    • acaetnna profile image

      acaetnna 6 years ago from Guildford

      Everyone should read this - you are so right. Thanks for sharing.

    • thougtforce profile image

      Christina Lornemark 6 years ago from Sweden

      Sometimes I fall for the "easy" way to loose that extra weight that shouldn't be there, but you are right, the best way to loose weight or not to gain weight is to make sure that the calorie intake is right! Great tips and recipes.

      Thanks for sharing this tips and your story, it must have been so hard to hear that at that age!


    • vocalcoach profile image

      Audrey Hunt 6 years ago from Nashville Tn.

      randomcreative - Thank you for finding my hub inspiring.

      You are a great support for me and I appreciated it so much. Have a great one today!

    • vocalcoach profile image

      Audrey Hunt 6 years ago from Nashville Tn.

      Eiddwen - My friend - I appreciate your commenting on my hub. I always look forward to seeing you. And now, I will take a quick break from hub # 7 and knock on your door.

    • Movie Master profile image

      Movie Master 6 years ago from United Kingdom

      Hi Audrey, what a great idea to replace a slice of bread with lettuce and I really must cut the mayo out!

      That was great you lost the weight, that must have been pretty tough at the time!

      5/30 great hub:-)

    • always exploring profile image

      Ruby Jean Fuller 6 years ago from Southern Illinois

      Hello Audrey, The tostado salad looks really good. I know about the hurt inflicted when in school, not me, but my Granddaughter who is over weight, she takes off five lbs. then puts it right back on. I tell her fiber is the key, and a good breakfast to start the day. Your tips are all good ones... I remember when an usher seated you in the theater..Oops, Is my age showing? Hee

    • Eiddwen profile image

      Eiddwen 6 years ago from Wales

      A great hub Audrey and thank you for sharing.

      i vote up and up without a doibt.

      Take care,


    • randomcreative profile image

      Rose Clearfield 6 years ago from Milwaukee, Wisconsin

      Inspiring hub! Thanks for the recipes.

    • poetvix profile image

      poetvix 6 years ago from Gone from Texas but still in the south. Surrounded by God's country.

      That tostado is calling my name! This is really good, useful information. I'm so sorry to hear about how you were told to lose weight. So many of us do things to shed pounds that are not healthy. Thank you for sharing tips that are not only do-able but safe too.

    • WillStarr profile image

      WillStarr 6 years ago from Phoenix, Arizona

      I have always been slender to thin...until the last ten years. Now I need to drop twenty pounds, so this is interesting indeed.

    • Chatkath profile image

      Kathy 6 years ago from California

      The experience you shared is so familiar, I also remember how difficult it was to fit into the imaginary "ideal". You made it though - which shows how strong you are when confronted with challenges!

      Thanks for sharing the great recipes too, healthy is just smart! Rated up and useful and awesome Audrey!

    • Cloverleaf profile image

      Cloverleaf 6 years ago from Calgary, AB, Canada

      Gimme a V-O-C-A-L-C-O-A-C-H!

      As she scores a goal with NUMBER 5.

      I have to say - people can be so cruel - but you turned that whole thing around and became a stronger better person for learning how to lose weight the nutritional way. And tuna lettuce wraps are one of my favourite snacks!

      I'm so proud of you, Audrey!


    • RealHousewife profile image

      Kelly Umphenour 6 years ago from St. Louis, MO

      Ilove the personal story you included - and I was so happy you did make the drill team! Lol. I am a huge believer in healthful eating - my oldest daughter had a cholesterol level of 279 at 8 years old - it was genetic from her dada side, eating healthy and starting habits for life was essential for her.....she's 22 now and still maintains those eating habits:)

    • MyFavoriteBedding profile image

      MyFavoriteBedding 6 years ago from United States

      Thank goodness you listened to your mom, because not only did you lose the weight, but you also learned how to eat healthy for life. Eating is just a give and take approach at keeping weight off. The recipes are great!

    • Hyphenbird profile image

      Brenda Barnes 6 years ago from America-Broken But Still Beautiful

      That must have been traumatic for you. The stigma of weight seems to hit younger and younger girls. What a shame.

      I do like your recipe ideas. I love using lettuce leaves for wraps because of the crunch and of course it cuts the calories dramatically. I never use mayo, but a dribble of olive oil instead. I get my Omega-3 and healthy fats that way.

      That tostado is going to be mine! Next time I go to the store I will pick up tortillas. Yum times a hundred!