Here is the food I ate yesterday, so you can use it for a comparison to your food choices:
Morning
Honey Bunches of Oats with Almonds - 1 cup (we share the same choices in cereal)
CAL 175, FAT 3, PROT 2.7, CARB 34
Skim Milk - 1/2 cup
CAL 45, FAT 0, PROT 4.5, CARB 6
OJ - 1/2 cup
CAL 55, FAT 0, PROT 1, CARB 13
Fat Free Cottage Cheese - 1/4 cup
CAL 35, FAT 0, PROT 6.5, CARB 2.5
Afternoon
Turkey Breast Sandwich on Whole Wheat Bread (2 slices turkey) + spinach leaves, tomato, cucumber, onion, fat free dressing
CAL 260, FAT 2, PROT 18, CARB 42
Apple
CAL 81, FAT .5, PROT .3, CARB 21
Baby Carrots - approx 10
CAL 35, FAT 0, PROT 1, CARB 8
Almonds - approx 20
CAL 163, FAT 14, PROT 6, CARB 6.1
Fat Free Yogurt - 6oz
CAL 80, FAT 0, PROT 7, CARB 11
Evening
Grilled Skinless/Boneless Chicken Breast - 4oz + bell peppers + onions + pasta sauce (see below) - grilled in non-stick pan with no oil or grease
CAL 110, FAT 2.5, PROT 23, CARB 0
Pasta Sauce - 1/4 cup
CAL 40, FAT 1, PROT 1, CARB 6.5
Small Watermellon Slice (3" x 1")
CAL 35, FAT .5, PROT .75, CARB 9
TOTALS FOR ENTIRE DAY:
CALORIES =
1,114
FAT = 23.5 which equals 9% of total
PROT = 71.75 which equals 28% of total
CARB = 159.1 which equals 62% of total
Normally I eat around 1300 - 1500 cals per day, but I ate a little more the day before (1700) since I worked out at the gym for 1.5 hours, so I ate a little less the next day (1,114). By eating less, I lost 3 lbs when I compared my weight from the day before. I am currently just 2.5 lbs from my goal weight! I have lost 26lbs since I started back in January, and have added muscle as well since I have been lifting heavy weights. Am down to a 30.5" waist, at 10.95% body fat. Started at 34" waist back in January.
So you can see that by eating less calories,
you will lose weight.
Another thing, eat the majority of your calories in the morning and early afternoon, and the least in the evening.
(*) Breakfast like a King, Lunch like a Prince, Supper like a Pauper
The reason is you want to burn off most of your calories during the daytime, is when you go to sleep, you will already have burned off what you ate that day. Otherwise you will go to sleep on a full stomach, and the calories in your stomach will ultimately turn into more fat.
And try to spread your day's calories over the entire day so you eat approximately 200 - 300 calories at a time every 2 - 3 hours, for a total of around 6 smaller meals, instead of 3 bigger meals.
I realize that your family probably has it's big meal in the evening, but you need to change your own eating habits so they don't mimic your family. I believe you mentioned your family is also overweight, so that is the best reason
to not eat like them. Obviously what they are doing is wrong if they are all overweight. So instead, lose a lot of weight yourself by practicing good eating habits (*), and then
set an example so your family will want to mimic you!
And like others mentioned above, include several servings of vegetables each day, as well as foods that are high in fiber, such as whole grain cereals, and dark green vegetables.
Also try to completely eliminate foods like pizza from your diet. They tend to be high in calories, fat and especially sodium.
I'll be looking forward to your current day's food so I can provide another nutrition/calories breakdown.