I scored at the bread store today.

[multigraincracker]

17. They are fairly small loafs and small slices.

Between 6 and 8. They are talking about the balance between carbs and fiber. 90 calories in 2 slices, so I'm not gaining any weight from it. Cheese has zero carbs and the salmon spread has zero. None in the mustard and not very many in a leaf or two of leaf lettuce.
My big focus now is on adding protein to my diet. I'm 6'3' and weigh in at around 195 and 72. I really need over 120 grams of portent to maintain muscle. I do a lot of cardio, but need to add some strength work to my program. I've found a high protein drink just before bed helps me sleep all night with no hunger. Google "protein a half hour before bed time".

Like my doctor advices, Keep Moving.