There is already so much confusion about Nutrition and what's "healthy". Everything from Twizzlers to Salsas are marked "gluten-free". Monikers like "low-fat", "low-carb", "natural" and "no high fructose corn syrup"...make us believe we are making healthy choices, but that's not reality (and it's for a different blog post). But I get it... You are confused...
The one place we can take control and understand, is around the area of Portion Control!!! Unfortunately, it's also the one place few of us do manage to take control. Remember, our key word is BALANCE. At different times, we may want different foods (ever desired more soups and stews in the colder months/salads and smoothies in the warmer months?), but we always need to think about how much of it we eat. Of course, we can indulge "guilt-free" in low starch green veggies... but the rest of it- the carbohydrates, proteins, fruits, starchy vegs., fats... need to be portion controlled in order to have weight loss. For example, nuts are good for me, but if I grab 10-12 almonds, every time I pass through the kitchen, I've turned a healthy food choice into extra pounds.
There are websites with pictures that associate common everyday objects to portion sizes, but I will give you a few here to remember:
1 Serving of Protein= A Deck of Playing Cards (NOT UNO)
1 Serving Carbohydrates= A Computer Mouse
Fruit Serving= A Tennis Ball
Fat Serving= 1 Dice
Too much of ANYTHING, even a good thing, becomes a problem, especially if we have a weight loss goal in mind... Be Healthy...