Joylen; smaller portions of lean meats (3 oz.)-- like skinless chicken, turkey breast, fish, loin type meats, veggies, and fruits, as well as, beans,legumes and lentils. You also need to include whole grains instead of white flour like bread, rice, pasta, rice and cereal. Fruits and veggies with every meal. Dairy is necessary 3 x a day low fat or skim milk, yogurt and cheese. Cut out fried foods, fast foods, fatty,. things to cut out pre sweetened drinks, high fuctose corn syrup like soda, high foods like chips, sweets, cakes, cookies, candy. Smaller amounts of healthy foods, and learn how to read nutritional labels, so you know what one serving really is, and stick to it!
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