I get asked this all the time, “Will you tell me what to eat?” Yes, I will tell you what to eat, but the truth is, you don’t want to hear it. You are going to crinkle your face, and tell me you don’t like “that”, or you can’t do it because you have a spouse/kids/dog/broken microwave…blah, blah, blah. You want me to say you can eat whatever you want! And you can drink wine very night! And fast food won’t make you fat! And you just have to drink this potion and take this magic pill and you will be skinny/fit/beautiful!!!!
Yes, well, I’m not going to tell you that. Here’s the truth. You have to eat fresh fruits and vegetables every day. You need these in conjunction with other nutrient dense carbohydrates like beans, legumes, and quinoa.  Your meat must be lean (chicken and fish mostly with lean red meats occasionally.) You need healthy fats, like olives, olive oil, avocados, nuts and seeds. You need more whole foods and less packaged and processed foods.
You cannot have cheese, butter, sugar, alcohol and fast food on a regular basis.
A sample day might look a little bit like this:
Breakfast: 2 egg whites, 1 egg, 1/2 cup oatmeal, piece of fruit
Snack: a piece of fruit and one ounce of nuts
Lunch: Big salad, 4 oz. of chicken grilled, 1/3 cup of brown rice
Snack: 1/2 cup low-fat cottage cheese and vegetables
Dinner: Baked fish and veggies, veggies, veggies
The truth about what to eat is pretty simple. Let it be something that comes from the earth (not out of a package) that you prepare lovingly in your home (without piling on fat and sugar and sodium.) Eat clean, feel better.
*What I listed is a SIMPLE guideline. There are many other aspects to consider.  It is very helpful to work with a registered dietician or nutrition professional to help you with creating a plan that works best for you.