Am I eating right?

[JennieJoy]

I am 5'4" and 142 pounds. I would like to get down to 125. I just started eating healthy about 10 days ago, but am not sure if I'm eating the things I should, if I could be doing better. Below is a typical day. I have basically eaten unhealthy for most of life, so any input would be greatly appreciated.

Breakfast:
Protein shake consisting of large glass of water, one cup skim milk, one frozen banana, 1/2 cup raw oats, one scoop whey protein powder, small squirt of flax seed oil, blended.

Morning Snack:
Some type of fuit, such as watermelon, grapes, pineapple or apple.

Lunch:
Albacore tuna sandwhich with low fat mayo on whole wheat bread, with a fruit. Or one cup Hormel 97% fat free turkey chile and a fruit.

Afternoon snack:
100 calorie granola bar, handful of almonds, or low fat yogurt.

Dinner:
Either baked chicken breast or Cod fish, with brown rice and veggies.

Sometimes I'll have small fat free frozen yogurt after dinner.

[Boss Man]

Breakfast:
Protein shake consisting of large glass of water, one cup skim milk, one frozen banana, 1/2 cup raw oats, one scoop whey protein powder, small squirt of flax seed oil, blended.

(No good like that. Adding Milk will involve more Enzymes and more calories, and more Casein, slowing absorption down, when you want the shake to be absorbed quickly. The Flax seed Oil will slow things down too. The Banana will have digestion issues, as most Fruits don't combine too well.

You could have Carbs with your shake, so I'd say eat the Banana first, (have a small one as with Oats too, you might have way too many Carbs, having a big Banana), give it 10-15 minutes to start digesting, then have the Shake with Water and Oats. If you need Flax go for the Seeds, there's evidence lately, the Oil isn't all it once was quality wise. You could have some seeds instead for the Fats and any Micronutrients.)

Morning Snack:
Some type of fuit, such as watermelon, grapes, pineapple or apple.

(You need more Protein here, or somewhere between Breakfast and Lunch, your body will start eating bits of muscle to compensate. I'd go for something like Apple with Fruit, it's lower GI, than something like Watermelon, which is high GI around 73, compared to Apples around 38, and W M is very calorie rich too.

Grapes are lower GI about 40-45, but they have 0.4g Carbs per Grape, so to get some decent Carbs you'd need to troff a lot of Grapes. An Apple has roughly 19g Carbs, to get that from Grapes you'd need about 48 in one shoot. A time consuming pursuit, and possibly a bit costlier.

Again space the Apple like you would with the Banana at Breakfast, so it digests better, then have the Protein option, and possibly some Fats if you like like Nuts, Omegas, CLA etc etc.)


Lunch:
Albacore tuna sandwhich with low fat mayo on whole wheat bread, with a fruit. Or one cup Hormel 97% fat free turkey chile and a fruit.

(Again space Fruit if you have it. Keep Tuna meals to 1 every 2-3 days owing to the Mercury. Also don't forget Chilies being Peppers are a Fruit, so they will have some Carb content, which must be considered, incase a meal goes too Carb high for you.)

Afternoon snack:
100 calorie granola bar, handful of almonds, or low fat yogurt.

(could have a few more calories, and definitely some extra Protein. If you have the Yoghurt, you could have the Almonds as well for things like healthy Fats etc etc.)

Dinner:
Either baked chicken breast or Cod fish, with brown rice and veggies.

(Looks fine)

Sometimes I'll have small fat free frozen yogurt after dinner.

(I'd have that about 2 hours later, to give your body something extra to do, so by around 9-11PM, your body isn't consuming things like muscle, it's getting a mild amount of extra calories and nutrients in it.)