Most Helpful Guy
Use this calorie calculator, this is a trusted internet source that my university's nutritionist gave to me. Use your target weight (not current weight) and 'rarely' as your activity level, and eat that amount of cals per day:
Now, within your calorie allotment, follow these tried-and-true eating rules, and most people will agree on the points listed below:
*more vegetables (fill up on this)
*more protein (fill up on this)
*moderate to high dietary fat (sounds crazy but is true!)
*moderate to no amount of fruit (read the next two lines to see why)
*moderate to low carbohydrates
*minimize sugar as much as you can!
*moderate to no processed food, as in eating food in its purest form instead of its "convenient" form; ex. corn vs grits, oatmeal vs cereal bars, fruit vs fruit juice, raw unseasoned meat vs bacon & sausage, brown/white rice vs. Rice-A-Roni, minimizing canned soups & pre-seasoned meals and foods, minimizing pre-made food like Bagel Bites & Hot Pockets)
Most Helpful Girl
A healthy diet consists of whole foods, mostly vegetables, a decent amount of fruit, a bit of meat and a bit of whole grains.
Best bet for weight loss or management are nutrient-dense foods, particularly ones high in protein and fibre. Protein because it keeps you feeling fuller longer. Fibre because it regulates your digestive system but also because it's a binding agent that holds together water-dense foods, which tend to be low calorie but filling/satisfying. And nutrient dense because our food cravings tend to be tied to nutrient deficiencies. Healthy fats are also important for helping your body absorb fat soluble nutrients.
Avoiding added salt, sugar and processed fats is key... easiest way to do that is to arenimalvoid pre-packaged foods. Restaurant food is also a diet killer.