I am a firm believer in taking the whole day rather than a single meal or ingredient as my yardstick to living well.
Yesterday I fancied a good old 'cooked breakfast' and had 2 rashers bacon, 1 slice black pudding, 150g mushrooms ( cooked in 1tsp oil), 1 large tomato and 1 poached egg. I thoroughly enjoyed it too. Now this all came to 430kcals, nearly 25% from fat. The oil, of course, is 100% fat. The bacon 16.5% fat, The black pudding 20.6% fat. OMG, all that fat. Even as a whole meal it was still 25% fat, of course a fair amount being saturated fat because of the black pudding and bacon.
Now lets take yesterdays total food intake. Breakfast as said 430kcals, 25% fat. Lunch, veg and barley stew was 245kcals and 1% fat, Dinner was a mixed leaf salad and chicken breast ( tomato, onion, red peppers and cucumber too) at 378kcals and 1% fat. Supper was homemade leek and potato soup ( eaten at midnight in work) 167kcals and 1% fat.
This daily intake totals 1220kcals and just 7% fat.
I usually eat more calories than this, but I was stuffed and refused to eat more for the sake of it. It also 'banks' me a few spare if I go a bit over on another day. I had roughly 8 portions of veg in the day too. I try to have a variety of meat, fish and veg. My days ( main meals) usually flowing as fish, white meat, vegetarian, red meat, then back to the start, but I am not strict to this. I also try to stick to a maximum of 1500kcals and a minimum of 1200kcals daily. Social occasions can, and do at times, play havoc, but I know that 1 day isn't going to ruin a week. I enjoy the day and get straight back to the plan as soon as the occasion is over.
I do not ban any food at all, as I feel I have to learn how to live life with more self control of what/how much of something I have and what certain foods do to the way they make my mind and body feel. That said, I am choosing not to have crisps in the house at the minute or consuming them elsewhere as my self control is minimal where they are concerned, masochistic i'm not!!! Oh I argue myself witless sometimes with 'just have 1, no don't do it, go on - 1 won't harm you........'. On the whole though I am winning through.
I walk a lot and recently bought myself a pedometer, switching from measuring steps or distance as I feel. I have surprised myself at the distance I cover in just an average day. I have dusted off my bike and pootle on that now too. I use the treadmill and rowing machine at the gym only - absolutely not interested in anything else there, have tried.
So that's me. As balanced a day as I want it to be, food and exercise. It suits me and I am happy with this at present. It isn't for some, it'd suit others. As individuals we have very varied ways of what and how we choose to get slim and get our bodies in a good place for, hopefully, a long life.