Have you ever thought about calories like they were money? Let's say that you have the amount of money to spend in a day corresponds to your calorie goals and you have to spend it all by the end of the day.
Certain items might cost more but they are high bang for the buck so to speak. Now if you are a 24 year old guy who works out all the time and is maintaining his weight, you are going to have a lot of money to spend. But if you are a 39 year old woman and actively losing weight, you might have only $1400 to spend. How are you going to spend that $1400?
So many people WASTE their money on foods that provide little benefit for the body? I see people at salad bars who think they are doing a good thing by piling up on veggies. But then they COVER their salads with full fat Ranch dressing. Right there you just spent $200 to basically have someone come punch you in the face.
Do you know you could have a whole handful of almonds for that $200. And they are full of healthy fats rather then rotten sugar. They will help you lose weight and keep you full for longer.
How about "saving" $150 to the end of the day so you can have that ice cream bar? Well, it's your money, but for $150 dollars I could have a bowl of oatmeal with a tablespoon of PB2 and I will be filled up and satisfied, not hungry again in 2 hours.
For dinner, spend you money on proteins like fish and chicken that are so good for you and will leave you filled up and energetic and will build muscles. People don't like to piss away money, but they will piss away their calorie allotment.
Then they wonder why they have no energy or their hair is falling out. It because you are not eating the right things!
Educate yourself and realize that you calories every day are as precious as money and spend them right!