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For you, four to six smaller meals are better than three standard meals a day. I don't know what your pantry looks like, but a good rule of thumb is, if it's made by man, don't eat it! Get rid of all the noodle bowls, Kraft Dinner, Hamburger Helper or anything like that. No more McDonald's three or four times a week. I don't know if this applies to you or not. Forgive me if it doesn't.
I agree with the smaller meals advice, however with my schedule, it's hard to make the time to eat that often. I'm a special education teacher and with that job I rarely get a break through my work day. So I end up eating breakfast (okay so maybe not as consistenlty as I should), a snack around 1pm and then in the car (another bad habit I wish to break) on the way home at 3:30, dinner at 6 and then snacking in the evening :( I actually love healthy food, good food. My DH is a wonderful cook (I am not), and always cooks healthy meals for us, from scratch, we don't eat a lot of processed foods. Unfortunately, with our hectic schedules (DD dances 4 nights a week), and my non existent cooking skills . .. . If DH is late coming home, we end up eating out because we're rushed. We don't go the fast food route, but I'm sure the calorie count is much higher than preparing the food at home. So it comes down to being prepared and organized . . . and me gaining some confidence in the kitchen.