Start using fresh, frozen, and canned vegetables as the backbone of your
diet. Variety and lots of color are important. Try new things!
Use olive oil for your fat. Limit starchy foods unless they have nutritive value, like sweet potato. You can have a full plate if most of it is vegetables. Have 2 or 3 kinds with dinner, for instance. Use left-overs. Make scrambled eggs for breakfast and add chopped precooked veggies. Avoid cake, cookies, biscuits, and go easy with bread in general.