Don't worry about calories and all that. Just eat good whole foods frequently and in moderate portions. An easy way for you to size up a portion is to look at the size of your fist and go with that.
You need a veggie group, meat, and a bread. Eat some fruit or granola for a snack.
Good meats are : tuna, chicken, turkey, fish, lean red meat like steak or lowfat% hamburger.
All veggies are good, and it's best to eat a variety. Don't eat the same things over and over, change it up.
Good breads are : whole grain bread, wheat, oatmeal, wheat cereal, rice, potatoes. I count my starches as breads.
This is the most basic list ever, but you should get the idea. Notice there are no junk foods. DO NOT eat fast food if you have any choice about it. Get a good multivitamin. Eat ever 2-3 hours. 3 main meals and 3 snacks in between.
Drink lots of water.....your pee should always be clear except when you first wake up.
Do your best to eat grilled or baked meats. Stay away from fried foods.
Have one day a week be a cheat day where you don't worry so much about what you eat.
