Its hard to know what youre supposed to eat, there are so many people claiming that they have the answers about your health and nutritional needs. This table will help you understand the Food Pyramid.
The key with most of this: Don't eat anything WHITE: for example: white rice, bread that is not made from 100% whole wheat, pasta that is not from whole wheat, and no white potatoes eliminate them completely if you can. Try other choices like brown rice and yams, they are even more yummy anyway.
Whole Grain Breads, Brown Rice other Cereals
(This does not mean the kind in a box, it means oatmeal, cream of wheat, etc.)
Carbohydrates lots of fiber, B vitamins, potassium, iron, selenium, some protein, calcium, vitamin E. Phytochemicals.
All breads that are NOT made from white flour, pasta, rice, noodles, breakfast cereals, oats and grains. Aim for three daily servings of whole grain types. Watch the added fat.
Have 611 servings daily (according to appetite). A serving is: 1 slice of bread; a bowl of cereal; half a bagel, 3 crackers, half a cup of cooked rice or pasta.
Most people would benefit from eating more of these foods. They are nutritious and filling, Make them a part of each meal and use them as snacks in moderation.