Eat low fat meats (chicken, fish, loin
of pork) or non-meat sources (soy products, nuts),
low fat vegetarian combinations (rice & beans, pasta (sub pasta for you) & beans, low fat cheese & sub-pasta), low fat dairy products or substitute dairy products (low fat soy milk/soy yogurt), use plant oils, non trans-fat margarines, and eat a lot of fruits and vegetables. From there you need to look at different food groups to take care of your other issues.