My personal 2011 goals

My goals for the year 2011:
(updates will be in red)

Well my eating finally caught up with me this week and I gained 3.4 lbs and to be honest I don't feel that bad about it.  I feel like I've been running from a gain for the last 2 weeks and I'm happy to finally get it over with.  Now I can forgive myself and move forward.  I honestly believe my problem is eating to many carbs, thats where the weight is coming from.  I'm going to try to avoid carbs as much as I can this next week and see what happens.  Do I feel like I have my mojo back yet?....NO....Am I ready to give up yet?.....NO....Even though I may have had a gain this week the things I'm doing for my body are making me healthier, maybe not weight wise but physically it is.  Something will kick in one of these days and I will have my momentum back, until then I just keep on keeping on. 

1. Walking Goal:  I figure there are 52 weeks in a year and if I walk 2 miles a day 5 times a week then thats 520 miles a year but just to add in alittle challenge I'm going to say 600 miles. So my new goal for this upcoming year is to walk 600 miles in 2011.  (Only walked 5 miles this last week)



2. Biking Goal:  I haven't really been riding my bike that much but it is something that I want to start doing. I'm not going to set this goal very high since its something new to me and I can always add to it later. I figure 52 weeks in a year and if I ride my bike 3 times a week for at least 2 miles then thats 312 miles but I'm just going to round it off to 300 miles. So my new goal for this upcoming year is to ride my bike 300 miles in 2011.  (Only rode 1 mile this last week)




3. YMCA Goal:  I plan on hitting the gym at least 3 times a week to do strength training.  (Haven't made it to the Y yet)

4. Swimming Goal:  I know the Y has a pool and I would love to add this to my workout. I'm thinking I will try to swim at least 2 times a week.  (Haven't made it to the Y yet)

5. Crunches Goal:  My stomach is a real problem area for me so I'm planning on doing crunches every other day. Right now I'm at a 100 crunches but as I get stronger I will increase that.  (Only did 200 crunches this last week)


I know this seems like alot of working out but this is what I need to do to get my body in shape. We all know that when you lose alot of weight things don't spring back like they should and I can always alter these goals later if they don't seem to be working for me.

6. Weight Loss Goal: I'm still aiming for 2 lbs a week so here are my goals:

January 25, 2011- 203 lbs (Current weight 215.2lbs, gain of 3.4 lbs)
February 22, 2011- 195 lbs (under 200 for valentines how sweet that would be)
March 22, 2011- 187 lbs
April 19, 2011- 179 lbs
May 17, 2011- 171 lbs
June 14, 2011- 163 lbs
July 12, 2011- 155 lbs ( 2 days before my birthday what a wonderful birthday present to myself)
August 9, 2011- 147 lbs
September 6, 2011- 140 lbs ( this would be the smallest I've ever been)

At the rate of 2 lbs a week I should be at my goal weight in 9 months. That may seem like a long time to some but as you get older time flies and 9 months is nothing.

7. Water Goal: I had a goal in 2010 of drinking at least 128 oz of water a day but of course I never hit that goal so for 2011 I'm just going to work on drinking as much water as possible without setting a goal.  (Still not drinking as much water as I should)

8. Eating Goals: The following are my goals for my food intake daily:

Sugar- I have greatly reduced my sugar intake already but its still something I need to continue to work on.  (Still eating to much sugar)

Fruits- I love fruits especially sweet fruits like bananas, apples and grapes but I have learned that fruits have alot of natural sugar in them so you do need to watch how much you eat so my goal is to continue to keep my fruit intake to a maximum of 1-2 servings per day.  (Getting in alittle more fruits daily)

Vegetables- I have always been a vegetable eater but I have had to learn to replace some of my carbs like macaroni and cheese and mashed potatoes with vegetables instead. I am learning to try new vegetables that I've never had before to add some variety into my eating and vegetables really are good for you and help to fill you up. So I plan on continuing to try at least one new vegetable and make sure I get my daily servings of veggies in. (Something I really need to start focusing on is getting in my vegetables, I truly think that is what was helping me lose weight)


Carbohydrates- This is probably one of my favorite types of foods, I mean who doesn't love macaroni and cheese and pasta dishes and breads but if you aren't careful these types of food can put alot of weight on you. So I plan on continuing to really watch my intake of carbs.  (I am eating way to many carbs which is causing me to gain weight so I need to lay off the carbs)

Soda- I have mainly been drinking water but I have been sneaking in a couple diet sodas a week and I want to completely give up sodas again.  (Doing ok at this goal)
Fast Food- I try to pick the healthiest thing when I get fast food but like a friend pointed out to me no fast food is healthy. I'm only picking out the least unhealthy thing on the menu so this is definitely something I need to give up. So my last goal is to completely avoid fast food.  (Need to stay away from restaurants completely but not doing to good at this goal)

Recommended Daily Allowances:
(not really a challenge but something I need to keep an eye on)
Calories: 1760 to lose 2 lbs a week
Fat: 64 grams
Fiber: 25 grams
Carbohydrates: 300 grams
Sugar: 40 grams
Protein: 50 grams
Sodium: 2400 milligrams

I know it seems like alot but it all goes hand in hand with each other and I can always change up my goals later, I love a good challenge though.

2011 Goals

Its going to be a New Year soon so I thought I would start working on my goals for this upcoming year.  Here is what I've come up with so far:

1.  Walking Goal- I figure there 52 weeks in a year and if I walk 2 miles a day 5 times a week then thats 520 miles a year but just to add in alittle challenge I'm going to say 600 miles.  So my new goal for this upcoming year is to walk 600 miles in 2011.

2.  Biking Goal- I haven't really been riding my bike that much but it is something that I want to start doing.  I'm not going to set this goal very high since its something new to me and I can always add to it later.  I figure 52 weeks in a year and if I ride my bike 3 times a week for at least 2 miles then thats 312 miles but I'm just going to round it off to 300 miles.  So my new goal for this upcoming year is to ride my bike 300 miles in 2011.

3.  YMCA Goal- I plan on hitting the gym at least 3 times a week to do strength training.

4.  Swimming Goal- I know the Y has a pool and I would love to add this to my workout.  I'm thinking I will try to swim at least 2 times a week.

5.  Crunches Goal- My stomach is a real problem area for me so I'm planning on doing crunches every other day.  Right now I'm at a 100 crunches but as I get stronger I will increase that.

I know this seems like alot of working out but this is what I need to do to get my body in shape.  We all know that when you lose alot of weight things don't spring back like they should and I can always alter these goals later if they don't seem to be working for me.

6.  Weight Loss Goal:  I'm still aiming for 2 lbs a week so here are my goals:

January 1, 2011- 211 lbs
January 25, 2011- 203 lbs
February 22, 2011- 195 lbs (under 200 for valentines how sweet that would be)
March 22, 2011- 187 lbs
April 19, 2011- 179 lbs
May 17, 2011- 171 lbs
June 14, 2011- 163 lbs
July 12, 2011- 155 lbs ( 2 days before my birthday what a wonderful birthday present to myself)
August 9, 2011- 147 lbs
September 6, 2011- 140 lbs ( this would be the smallest I've ever been)

At the rate of 2 lbs a week I should be at my goal weight in 9 months.  That may seem like a long time to some but as you get older time flies and 9 months is nothing. 

7.  Water Goal-  I had a goal in 2010 of drinking at least 128 oz of water a day but of course I never hit that goal so for 2011 I'm just going to work on drinking as much water as possible without setting a goal. 

8.  Eating Goals-  The following are my goals for my food intake daily:

Sugar- I have greatly reduced my sugar intake already but its still something I need to continue to work on.

Fruits- I love fruits especially sweet fruits like bananas, apples and grapes but I have learned that fruits have alot of natural sugar in them so you do need to watch how much you eat so my goal is to continue to keep my fruit intake to a maximum of 1-2 servings per day.

Vegetables- I have always been a vegetable eater but I have had to learn to replace some of my carbs like macaroni and cheese and mashed potatoes with vegetables instead. I am learning to try new vegetables that I've never had before to add some variety into my eating and vegetables really are good for you and help to fill you up. So I plan on continuing to try at least one new vegetable and make sure I get my daily servings of veggies in.

Carbohydrates- This is probably one of my favorite types of foods, I mean who doesn't love macaroni and cheese and pasta dishes and breads but if you aren't careful these types of food can put alot of weight on you. So I plan on continuing to really watch my intake of carbs.

Soda- I have mainly been drinking water but I have been sneaking in a couple diet sodas a week and I want to completely give up sodas again.

Fast Food- I try to pick the healthiest thing when I get fast food but like a friend pointed out to me no fast food is healthy. I'm only picking out the least unhealthy thing on the menu so this is definitely something I need to give up. So my last goal is to completely avoid fast food.

Recommended Daily Allowances:
(not really a challenge but something I need to keep an eye on)
Calories: 1760 to lose 2 lbs a week
Fat: 64 grams
Fiber: 25 grams
Carbohydrates: 300 grams
Sugar: 40 grams
Protein: 50 grams
Sodium: 2400 milligrams

I know it seems like alot but it all goes hand in hand with each other and I can always change up my goals later, I love a good challenge though.

Goals, Challenges and Weigh In Updates

I decided to keep all my challenges and goals together in one post to make it easier to track everything. I know it seems like I have taken on alot but its keeps me motivated and keeps me busy so I don't think about food so much. Updates are in red.


Weight loss goals (2 lbs a week):

December 28, 2010- 205 lbs (I weigh 211.8 lbs so I gained 1 lb this week)

January 25, 2011- 197 lbs

February 22, 2011- 189 lbs (under 200 for valentines how sweet that would be)

March 22, 2011- 181 lbs

April 19, 2011- 173 lbs
May 17, 2011- 165 lbs
June 14, 2011- 157 lbs
July 12, 2011- 149 lbs ( 2 days before my birthday what a wonderful birthday present to myself)
August 9, 2011- 141 lbs (this would be the smallest I have ever been)

Recommended Daily Allowances:
(not really a challenge but something I need to keep an eye on)
Calories: 1760 to lose 2 lbs a week
Fat: 64 grams
Fiber: 25 grams
Carbohydrates: 300 grams
Sugar: 40 grams
Protein: 50 grams
Sodium: 2400 milligrams

Exercise:
I have challenged myself to walk a 160 miles by New Years. I am using the ticker on the right side of my blog to keep track of how far I have walked.
(I have walked 146 miles so far in this challenge, only 14 miles to go)

Hot 100 Challenge:
Steve from http://logmyloss.com/ is hosting the Hot 100 Challenge. The Hot 100 is a challenge focused on the last 100 days of 2010 beginning September 23, 2010. Here are my goals:

#1....This was my own personal challenge anyway so I'm adding it as my first goal here.....walk 160 miles by New Years.
(I have walked 146 miles so far, only 14 miles to go)
#2....Continue to eat healthy and exercise so I can lose 20 lbs by New Years. Beginning weight 235.4 lbs.
(I have lost 23.6 lbs so far, I hit my goal)
#3....Make it through the holiday season without falling back into old eating patterns.
(I made it through my sons birthday party without overeating so I'm doing pretty good so far.)

Monthly Goals (12/1/10-12/31/10):
(my own personal goals)
1. Water- My goal has been to drink 128 oz of water a day but I still have not managed to accomplish this so that is my first goal I'm going to work on this month. (I have still yet to hit this goal)
2. Sugar- I have greatly reduced my sugar intake already but its still something I need to continue to work on. (The last week I ate way to much sugar, definitely got to work on this goal)
3. Fruits- I love fruits especially sweet fruits like bananas, apples and grapes but I have learned that fruits have alot of natural sugar in them so you do need to watch how much you eat so my goal this month is to continue to keep my fruit intake to a maximum of 1-2 servings per day. (I haven't been doing to good on this goal)
4. Vegetables- I have always been a vegetable eater but I have had to learn to replace some of my carbs like macaroni and cheese and mashed potatoes with vegetables instead. I am learning to try new vegetables that I've never had before to add some variety into my eating and vegetables really are good for you and help to fill you up. So I plan on continuing to try at least one new vegetable and make sure I get my daily servings of veggies in. (Lately I haven't been eating as many veggies so I need to work on this)
5. Carbohydrates- This is probably one of my favorite types of foods, I mean who doesn't love macaroni and cheese and pasta dishes and breads but if you aren't careful these types of food can put alot of weight on you. So I plan on continuing to really watch my intake of carbs. (This last week I ate way to many carbs, time to get back on track)
6. Exercise- I have been doing really good at exercise but I am adding that as one of my goals so that I make sure I continue to get all of my exercise in. I am challenging myself to walk/jog 5-6 days a week and at least 15 miles a week. (This last week I only got in 4 miles)
7. Soda- I have mainly been drinking water but I have been sneaking in a couple diet sodas a week and I want to completely give up sodas this month. (I drank a couple diet sodas this last week)
8. Fast Food- I try to pick the healthiest thing when I get fast food but like a friend pointed out to me no fast food is healthy. I'm only picking out the least unhealthy thing on the menu so this is definitely something I need to give up. So my last goal is to completely avoid fast food this next month. (I have eaten to much fast food this last week)

I Refuse to Blow it Over the Holidays Challenge:
This challenge is being hosted by Erika at http://wwwfatlikeme.blogspot.com/2010_09_01_archive.html . Its just a personal challenge not to overeat during the holidays. You just keep track of how much weight you have lost from the first day of fall until after New Years. My beginning weight was 235.4 lbs.
(I have lost 23.6 lbs so far in this challenge)

Sarah at http://lowstressweightloss.com/blog/ is hosting No Gain Holidays challenge and I have decided to take part. The challenge runs from November 22 until January 3 and you can join anytime. My beginning weight was 218.2 lbs.
(I gained 1 lb this week, only 1 week to go)

I know this seems like alot of goals and challenges but they all kind of fit together I just want to be able to update all of them on the same day to make it easier for me to remember.

Weekly Goals (9/29/10-10/5/10)

I think I'm going to add a new weekly post to my blog entitled weekly goals.  I'm doing pretty good at my eating but there are still things that I believe I could improve on.  By setting weekly goals I hope to challenge myself to accomplish them.  I have found that smaller goals in a shorter period of time help me to keep from getting overwhelmed.  If I think of my weight loss journey as taking months or years to accomplish then I already want to give up but when I think that all I have to do is lose a pound or two each week then that seems more realistic and attainable.  So here is my list of goals for this week.

1.  Water-  My goal has been to drink 128 oz of water a day but I still have not managed to accomplish this so that is my first goal this week.

2.  Sugar- I posted yesterday about my sugar intake and how I was eating more than I should be and I got alot of feedback from fellow bloggers.  Their recommendation was to watch the sugar content in the processed foods I eat so that is my next goal.  I hope this next week to greatly reduce how much sugar I'm eating.

3.  Fruits-  I love fruits especially sweet fruits like bananas, apples and grapes but I have learned that fruits have alot of natural sugar in them so you do need to watch how much you eat so my goal this next week is to keep my fruit intake to a maximum of 1-2 servings per day.

4.  Vegetables- I have always been a vegetable eater but I have had to learn to replace some of my carbs like macaroni and cheese and mashed potatoes with vegetables instead.  I am learning to try new vegetables that I've never had before to add some variety into my eating and vegetables really are good for you and help to fill you up.  So my next goal for this week is to try at least one new vegetable and make sure I get my daily servings of veggies in.

5. Carbohydrates- This is probably one of my favorite types of foods, I mean who doesn't love macaroni and cheese and pasta dishes and breads but if you aren't careful these types of food can put alot of weight on you. So this next week I plan on really watching my intake of carbs.

 

 

 

 

 

 6.  Exercise- I have been doing really good at exercise but I am adding that as one of my goals so that I make sure I continue to get all of my exercise in.  I am challenging myself to walk 5-6 days this week and at least 12 miles.

 

 

 

 

I think thats all my goals for this week if I think of any others I will add them later.  I'm hoping by changing all these things I increase my weight loss next week but even if I don't its still something I need to do for my health. 

I thought of a couple more goals I forgot to put on here.  Here they are:

7.  Soda- I have mainly been drinking water but I have been sneaking in a couple diet sodas a week and I want to set a goal to not drink any sodas this next week.

8.  Fast Food- I try to pick the healthiest thing when I get fast food but like a friend pointed out to me no fast food is healthy.  I'm only picking out the least unhealthy thing on the menu so this is definitely something I need to give up.  So my last goal is to completely avoid fast food this next week.

Once again here is my revised list of goals for the next week and I'm sure I will think of more things but I don't want to pile to much on myself or I will end up disappointing myself.

Eating plan

I've been eating the same way for about 5 weeks now with not much weight loss so I have decided to make a few changes.

First off my breakfast, I've been eating 2 cups of cereal for breakfast and I've even tried cutting the sweetier cereal with another kind thats not so sweet to reduce the sugar content but now I've decided to just eat 1 cup instead of 2 cups because I still believe I am eating to many carbs.  I may add a piece of fruit or a cup of yogurt to my breakfast to keep me full. 

Secondly concerns my snacks, I've been eating alot of sweet fruits and cereal bars and I've already chosen to give up my favorite fruit, watermelon because I just believe I was eating to much of it and if its in the house I'm going to eat it.  I think I'm going to reduce my fruit intake to 1 1/2 cups which is what the food pyramid recommends.  This amounts to about 1 banana, 1 small apple and 1 large peach.  If you want to determine what is the appropriate amount for you then click on this link http://www.mypyramid.gov/pyramid/fruits_amount.aspx

Next I've been eating a sandwich for lunch most of the time and I've already switch from mayo to mustard and from white bread to whole wheat bread.  I think the only improvement I can make would be adding veggies to my sandwiches such as lettuce and tomato.  The food pyramid recommends that I get 2 1/2 cups a day of vegetables which I can definitely get between lunch and dinner.  If you want to determine what is the appropriate amount for you then click on this link http://www.mypyramid.gov/pyramid/vegetables_amount.aspx#

The food pyramid recommends that I get 3 cups of dairy which I don't really get in on an average day so I will have to work on this.  I need to start replacing some of my snacks like granola bars and cereal bars with a cup of yogurt which would count toward my dairy.  If you want to determine what is the appropriate amount for you then click on this link http://www.mypyramid.gov/pyramid/milk_amount.aspx

Now for my dinners; I have improved alot on my dinners from reducing my carb intake to increasing the amount of vegetables I try to get in.  I do need to start watching my serving sizes though because you can still over eat on something good for you.  I think I need to start using a measuring cup to determine the right portion size at least until I can eyeball it. 

As for what I drink, I only drink water and maybe once a week a diet soda but I do need to increase my water intake.  I have been trying to do this for awhile with not much success.  I think I need to make a daily chart where I can mark off my water as I drink it.  This may sound extreme to you but you have to understand that I plan out everything I'm going to do everyday of my life so this isn't really out of the usual for me.  My recommended daily intake of water for my weight is 120 oz.  If you want to determine what the appropriate amount of water to drink daily for you is click on this link http://espring.com/English/home.aspx

I'm going to the grocery store tomorrow and stock up on some foods that I want to try and I need in the house.  I have a list on my blog of low fat, low calorie, high fiber foods which you can find by clicking on this link http://nevertheskinnygirl.blogspot.com/2010/09/bored-with-my-eating.html  .  This is my grocery list for tomorrow:  water packed tuna, canned peaches and pineapples, pinto beans (I may throw them in the crockpot), bran cereal, raisins, mixed nuts, jello, applesauce, romaine lettuce, cauliflower, cucumbers, yellow squash, sweet potatoes, tomatoes, grapes, cantaloupe, low fat yogurt, broccoli, ground turkey and sunflower seeds.  By having lots of stuff to chose from I'm hoping to stick to my healthy eating plan.

If you have any suggestions to improve my eating or weight loss effort please feel free to comment.  I hope some of these links can help you determine the proper amounts of food to be eating daily.  Good luck with your eating plans.

Bored with my eating

In an attempt to come up with new foods ideas I have made a list of low fat, low calorie and high fiber foods.




Low fat foods

Olive oil, canola oil, nonstick cooking spray, safflower oil and flavored oils

Water-packed tuna, salmon and sardines

Canned vegetables and Fruits; peas, carrots, corn, beets, mushrooms, asparagus, peaches, pineapple and pears-in light syrup

Canned tomatoes (whole, diced or crushed), tomato puree and tomato sauce (with no added salt)

Canned or dried black beans, pinto beans, chickpeas, kidney beans, navy beans, black-eyed peas, rice, lentils, barley, couscous, quinoa, bulgur, kamut, great norther beans, green peas, lima beans, mung beans, soy beans, split peas, tofu, white beans and adzuki beans

Whole wheat pasta

Anchovies, capers, pimientos, peppers, artichokes, pickles, sundried tomatoes and minced garlic

Low-fat, low-sodium canned soups and soup mixes; low-sodium, fat-free broths, bouillon cubes and stock concentrates

Herbs, spices and seasonings; whole garlic, garlic paste, tomato paste, chili paste, bottled ginger, low-sodium worcestershire sauce, soy sauces and bottled marinades

Vinegars, mustards, low-fat or fat-free salad dressings and mayonnaise

Whole grain breads, rolls and bagels; whole wheat flour; whole-grain cereals such as oatmeal, bran flakes or low-fat granola

Dried fruits; cranberries, cherries, blueberries, raisins, apples, apricots, dates, figs, peaches, pears, prunes and strawberries

Nuts and seeds; almonds, hazelnuts, cashews, filberts, pistachios, pine nuts, walnuts, peanuts, pecans, pumpkin seeds, sunflower seeds, sesame seeds, poppy seeds and flax seeds

Honey, molasses and maple syrup

Pretzels, low-fat microwave popcorn, jello and applesauce

Lettuce, carrots, tomatoes, spinach, potatoes, avocado, acorn squash, artichoke, asparagus, bean sprouts, beets, brussel sprouts, butternut squash, cabbage, cauliflower, celery, corn, cucumbers, eggplant, green beans, hubbard squash, leeks, mushrooms, okra, onions, parsnips, rutabaga, yellow squash, sweet potatoes, turnips, wax beans, zucchini, bok choi, broccoli, collard greens, dark green leafy vegetables, kale, mesclum, mustard greens, romaine lettuce, turnip greens, water crest, beet greens, chard and dandelion greens,

Strawberries, grapes, watermelon, apple, apricot, banana, cantaloupe, casaba melon, crenshaw melon, figs, grapefruit, honeydew melon, lemon, lime, kiwi, mango, orange, papaya, peaches, pears, persimmon, pineapple, plums, pomegranate, blueberries, boysenberries, cherries, cranberries, currants, gooseberries, loganberries and raspberries,

Angel food cake

Egg whites

Vegetable soup

1% reduced fat and skim milk and soy milk

Skinless chicken breast

Skinless turkey breast

Lean beef, pork, lamb and veal

Catfish, cod, flounder, haddock, halibut, herring, mackeral, pollock, salmon, sea bass, snapper, swordfish, trout, tuna, clams, crab, lobster, mussels, oysters, scallops and shrimp

Low fat peanut butter

Bulgur, cracked wheat, oatmeal, whole grain cornmeal, muesli, whole grain barley, pearl barley, whole rye, brown rice, wild rice, amaranth, millet, and quinoa

Whole wheat crackers and whole wheat tortillas

Low fat yogurt, low and reduced fat cheese, skim mozzarella, low fat string cheese, neufchatel cheese, low fat cream cheese, low fat puddings, low fat custards, low fat frozen yogurt and low fat ice cream 
 
Low calorie foods

Broccoli, brussel sprouts, tomatoes, potatoes, celery, mushroom, watercress and red peppers,

Cottage cheese, low fat

Chickpeas and potatoes

Whole long grain rice and brown rice

Tofu

Yogurt, fat free or light

Rice cakes

Lean lunch meat and lower fat or fat free hotdogs

Breakfast and granola bars

Lowfat cottage cheese, low fat cheese

Popcorn, air-popped

Pickles

Sugar free jello

Light bread

Mustard and ketchup

Apricot, melon, currants and grapefruit

Beef, canadian bacon and ground turkey

White eggs
 
High fiber foods

Raspberries, pears, apples, strawberries, bananas, orange, figs, raisins, apples w/ skin, apricot, dried apricots, blueberries, cantaloupe, dried figs, grapefruits, peaches, dried peaches, plums, dried dates, prunes, blackberries, kiwi and mangos

Whole wheat pasta

Bran flakes, oat bran and oatmeal

Popcorn, air-popped

Brown rice

Rye bread, whole wheat and multigrain bread

Split peas, lentils, black beans, lima beans, baked beans, chickpeas, kidney beans and pintos

Sunflower seeds, almonds, pistachio nuts, pecans, cashews, flax seeds, peanuts, pumpkin seeds, soybeans and walnuts

Artichokes, peas, broccoli, turnip greens, sweet corn, brussel sprouts, potatoes w/ skin, tomato paste, carrot, avocados, beet greans, bok choy, cabbage, cauliflower, cole slaw, collard greens, green beans, celery, kale, onions, sweet peppers, summer squash, sweet potatoes, swiss chard, tomato, winter squash and zucchini

I don't want to get bored with what I'm eating and that effect my weight loss efforts.  There are many foods that I have been scared to include in diet such as nuts and oils because I always thought of them as very fattening and bad for you but in small portions they are actually healthy for you.  I guess I still have alot to learn.  Hope this list may help some of you others come up with some new foods to try, if you find anything thats really good let me know.

Fruit and Vegetable Nutrition Info

I spent today tracking what I ate so I could see where I was overeating and my main problem turned out to be to much sugar intake.  I decided to make a chart listing my favorite fruits and vegetables to refer back to when I'm trying to decide what to eat.  To my surprise there is alot of sugar in fruits so thats something I need to take into consideration when I'm planning out my menu for the day.

Fruits
Banana(1)     105 cal   .4g fat   3.1g fiber   27g carbs   14.4g sugar    1.3g protein   1.3g sodium

Watermelon(1 cup)     46 cal   .2g fat   .6g fiber   11.6g carbs   9.5g sugar
.9g protein   2mg sodium

Cantaloupe(1 cup)     60 cal   .3g fat   1.6g fiber   14.4g carbs   13.9g sugar
1.5g protein   2mg sodium

Grapes(1 cup)     104 cal   0g fat   1g fiber   27g carbs   23g sugar   1g protein  
3mg sodium

Apple(1 medium)     95 cal   0g fat   4g fiber   25g carbs   19g sugar   0g protein   2mg sodium

Applesauce(1 cup)     102 cal   0g fat   3g fiber   27g carbs   23g sugar   0g protein   5mg sodium

Peaches(1 large)     68 cal   0g fat   3g fiber   17g carbs   15g sugar   2g protein  
0mg sodium

Pineapple(1 cup)     109 cal   0g fat   2g fiber   28g carbs   26g sugar   1g protein   2mg sodium

Raisins(1 miniature box)     42 cal   0g fat   1g fiber   11g carbs   8g sugar  
0g protein   2mg sodium

Vegetables
Green beans(1 cup)     44 cal   0g fat   4g fiber   10g carbs   2g sugar   2g protein   299mg sodium

Broccoli(1 cup)     54 cal   0g fat   6g fiber   12g carbs   2g sugar   4g protein  
64mg sodium

Brussel Sprouts(1 cup)     56 cal   0g fat   4g fiber   12g carbs   2g sugar
4g protein   32mg sodium

Cauliflower(1 cup)     28 cal   0g fat   2g fiber   6g carbs   2g sugar   2g protein   18mg sodium

Corn(1 cup)     177 cal   2g fat   5g fiber   41g carbs   5g sugar   5g protein  
415mg sodium

Potato(1 large)     284 cal   0g fat   8g fiber   68g carbs   3g sugar   7g protein  
22mg sodium

Sweet Potato(1 large)     162 cal   0g fat   6g fiber   37g carbs   12g sugar
4g protein   65mg sodium

Tomato(1 cup)     32 cal   0g fat   2g fiber   7g carbs   5g sugar   2g protein  
9mg sodium

Cucumber(1 medium)     24 cal   0g fat   1g fiber   4g carbs   3g sugar   1g protein   4mg sodium

I do have one question though.  Is eating fruit with high sugar content as bad as or the same thing as eating processed sugar or processed foods that contain sugar?