Sweet Drinks are Bad
First, don’t drink any sweetened drinks like Coke, Pepsi, Mt. Dew, sweet tea, fruit juice or Gatorade. They are really bad for you and I think drinking them is one of the prime causes of obesity, diabetes, hypertension, stroke and heart attacks! Just drink water.
Avoid refined flour
Refined flour is particularly bad for you because it has a high Glycemic Index which means that it will tend to raise your blood sugar and insulin levels. Most breads, pasta, crackers, cookies and pizza are made from refined wheat, so they should be avoided. Unless it’s specially processed, all wheat also has gluten and a lot of people are sensitive to the ill effects of that protein.
Watch your starches
In general, decrease your intake of other starches like potatoes, white rice and corn because these starches also easily turn to sugar. Whole wheat and other whole grains like buckwheat, quinoa and brown rice are good starches to eat because they have a lot more fiber in them.
Be careful with oils
Don’t eat margarine or other processed vegetable oils and don’t fry with vegetable oils. Olive Oil is an excellent source of good Omega-3 fats and you can put it on anything you want, but don’t cook with it. Only consume Olive oil raw- not heated. Coconut oil and Avocado Oil are good for you.
Eat real food, not processed
Fortunately, there are a lot of foods that are good for you. You can eat natural fats found in colorful vegetables and nuts. You can eat fish, especially Salmon and other cold water fish. Eggs and meats are good in moderation and if you eat beef it should be organic and grass fed.
If you eat properly, you should not need snacks during the day, but good options for snacks or a quick meal can be things like Greek yogurt, hard boiled eggs, avocados, nuts and vegetables. Fruits are good but limit them to two servings per day. There is practically not a limit on how much colorful vegetables you eat.
In general, I promote a higher fat, lower carbohydrate diet like those promoted by Dr. Weil and Dr. Mercola. You can also look into the Keto plan but I would do some research on that first and DietDoctor.com is a good place to start.