I eat meat and potatoes too :wink: I cook leaner meats and use canned broth for the gravys... not quite as tasty but the overall calorie count is much less :D:D:D I also enjoy potatoes flavored with herbs add a little more milk to them mashed and avoid gravy. Cutting back on portions, eating more vegetables and less meat also help.
Carbs are good, whole wheat stay with you longer...ever wonder why after eating Chinese you are hungry so soon? Switch to a brown basmatti rice and you won't be hungry two hours later :wink: Also it is what we usually put on our carbs that are what makes us gain weight... cut back on the amount of sauce/butter/gravy you normally would use.
Eating really slow also will make you feel full sooner...cleaning up one's plate is one thing we were taught that is not necessarily good for us :D
Many fast food places have calorie info available, then you can choose the lesser of the evils LOL
I was surprised when I read at one place a 1/4 hamburger, small fry and small shake had over 1800 calories...almost a full days allotment in one meal :shock: