I'm no Dr.,but this is what works for me.
Chicken, and not the deep fried kind. Baked or grilled. When buying meats, op for the leaner cuts with less fat. Salads with low fat/no fat dressing and not much cheese. Dairy products,go for the lower fat version. If you have an active lifestyle and can't avoid fast foods, ask for a calorie guideline(most places will supply one on request) and op for least amount of fat. (Subway rules!! LOL) Try eating whole grain breads and cereals low in sugar. Cut down on chips and snacks or again go for the lower fat variety. Have more suggestions, but I'm running late for work
. Good Luck