I need help from someone who knows a lot about eating healthy, is what i am eating good for me?

I work at a "fast food" type of resturant, not like McDonalds or anything, of course they have burgers, fries,and all the works but its greek/mediteranian style food with some healthier choices like salads and whole wheat pita sandwhiches and wraps. Heres there menu http://www.pitapanny.com

I eat alot there for free, and I am really concious about what I eat because I just stopped smoking and I am afraid I am going to gain weight. Im 18 and 5'7' and weigh 127lbs I would say I am a healthy weight but I would like to maintain that. Here are the main meals I eat there, its always one of these choices never anything else.

1) Small Greek Sald(field greens, tomato,cucumber,red onion, feta cheese with a light oil+vin dressing), 1 small(half) chicken soulvalki stick with tzaziki

2) Small Arugula Salad(Arugula, shaved graviera cheese, light basalmic dressing, i also add free range chicken)

3) Tomato, cucumber, mozzeralla and tzaziki sauce on a Whole wheat wrap

4) Tomato, free range chicken, onion,lettuce, feta on a whole wheat wrap

5) Small Chicken Soulvalki sandwhich(whole wheat pita, onions, tomatoe and tzaziki sauce)

6)Small falafel sandwhich on whole wheat, with light tahini

7)Zuchini Fritters plate, with tzaaziki, and an Arugula Salad(no chicken)

8) Greek Burger (Basically a hamburger, but served in whole wheat pita bread with feta and kasseri cheese and tomatoe) *i eat this one very rarely

9) Small Caesar Salad(No croutons, light cheese and light caesar dressing, plus free range chicken)

10) Small Mesculun salad ( mesculun field greens, light basalmic), with 2 small chicken soulvalki sticks and tzaziki sauce.



I never eat beef, pork, or any sides like fries or fattening dips like ketchup+mayo



If you could tell me what I could eliminate from this list that is unecessarily fattening or unhealthy that would be helpful. Keep in mind I am just trying to maintain my healthy weight.



:) thank youI need help from someone who knows a lot about eating healthy, is what i am eating good for me?
Fast food is never best for you. It should be occasional. The bulk quantity in which it is purchased and prepared impair it's nutritional value. I know it seems like a perk of the job to get free food, but it could turn out to be a curse.



You should bring lunch sometimes. A little salad is good, but not too much as it slows the metabolism.



The best way to health is through the principles of balance and moderation. You need to eat good food and eat enough of it.



Don't worry about calories. Caloric science is flawed for several reasons. 1) it assumes 100% absorption, but we all absorb and excrete different amounts; 2) It assumes all calories are processed the same, but calories from natural sources are burned more slowly and evenly than from refined sources; 3) It assumes that the amount of energy released by combustion (burning) in a lab is the same amount of energy released when the food is broken down enzymatically in the gut; 4) It assumes that the same exercise done by different people will burn the same amount of exercise, but different exercises will be harder or easier for different people; 5) Correlation does not prove causation. People who are heavier eat more calories: did the calories make them heavy, or did being heavy make them need more calories? Maybe they are both symptoms of a deeper problem. 6) people in China consume 25-40% more calories; even the sedentary office workers have more calories and less obesity than we.



Asian cultures have long ago figured out how we should be eating, Ever since we have looked to science to tell us how to eat we have seen more obesity and diet-related disease. If we eat like the Asians, we will look like the Asians. This doesn't mean you have to eat Asian food, just adhere to the principles that are common to the different cultures and cuisines.



You should eat mostly vegetables, mostly cooked (cold and raw foods slow your metabolism because they need to be cooked in your stomach) and a wide variety, mostly fresh and in-season and local, simple grains (more rice, less bread), some fruit, a little meat, no dairy (it's for infants and grows tissue), and no artificial foods.



Avoid artificial foods, including sugar substitutes. Don't worry about calories, fat, protein, carbs, nor any one component of food.



There are several books that explain this strategy of eating. "The Asian Diet: simple secrets for eating right, losing weight, and being well" by Bussell explains the diet and its rationale. "The Asian Diet: get slim and stay slim the Asian way" by Tran has recipes that adhere to the principles. "The China Study" by Campbell has the science behind the recommendation.



Get some exercise every day, but not too much and not always the same exercise. Start slow and work your way up. Calisthenics are great, as is Tai Chi. Walking and swimming are also great. All other exercises should be in a wide rotation.



Follow the principles of balance and moderation and you'll be fine. Most diets in America are not balanced nor moderate.

Source(s):

http://www.theasiandiet.com

http://www.thechinastudy.com