Nutritional Principals - What to eat?
Try to follow the above as much as possible. If you eat badly one day, don't give up and don't beat yourself up about it. You want to try to get into some better eating habits and this can be a gradual process.
Eat Plenty of good quality protein, lots of vegetables, and opt for wholegrain when it comes to starchy foods. Eat some fruit, lots of seeds and nuts - and reduce as much as possible sugars - try NO SUGAR.
3 main meals a day and 2 snacks is good. Don't skip Breakfast!! Try to include some protein for breakfast (Eggs, Yoghurt and Cottage Cheese for example).
Cook your own food: Avoid Processed foods as much as possible these are full of sugar, trans fats and other additives and preservatives.
Quantities - Forget Calorie Counting, it doesn't work
Check out some meal ideas: