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you need to make sure you drink a lot of water!!! as much as you possibly can!!
it's good to eat 3-5 servings of whole grain a day
eat vegatbles!!! the're actually some that are really tast!
stuff like avocado's & olives are "veggies" that you dont want to eat a lot of.
fruit: 3-5 servings a day
dairy: 3-5 servings (low fat) THIS DOSENT INCLUDE CHOCOLATE MILK!
milk: needs to be low fat
water: 8 glasses (you can put lemon in it or also they have 0cal powder! that taste yummy!!!)
snacks: carrots celery canned fruits cucumber tomatoes 100 calorie packs
meat: lean, and no bigger than the size of you palm (hand palm)
HOPE I HELPED!
exersize: - in the morning go jogging & then it'll give you a higher metabolism all day -at least 30 minutes in the afternoon/early night of cardio, which is stuff like treadmile, jogging, bikes... stuff like that - then weights for 20 minutes
if you want to loose weight first you need to see what your bmi is you probably dont need to loose any weight you might even need to put some on and you should know that "unfat" is not a word in the english dictonary