Do you get confused by nutritional advice? I know I do. There are a lot of "food rules" out there. Conversely, Intuitive Eating (IE) is "characterized by eating in response to physiological hunger and satiety cues rather than emotional cues and not considering certain foods to be forbidden."* IE has been linked with lower body mass index and recently shown to correlate with lower caloric intake across men and women. Don't get me wrong, certain foods are absolutely better than others but, before we get there, we can start by asking, "How hungry am I really?" If you're struggling with your diet, try using a hunger / fullness scale like the one here. Aim to eat at a 3-4 and stop at a 6-7.
*Camilleri GM, Méjean C, Bellisle F, et al. Intuitive Eating Dimensions Were Differently Associated with Food Intake in the General Population-Based NutriNet-Santé Study. J Nutr. 2017;147(1):61‐69. doi:10.3945/jn.116.234088