If you are overweight I would recommend that you cut out all junk food, soft drinks and fruit juices. Limit
carbs such as bread, potato, rice, pasta, cookies
to small portions only. Do not eat too much fruit. Probably a reasonable amount of fruit would be 2 - 3 pieeces a day.
Eat regular fat foods: cheese, yoghurt, etc. But make sure they are not sweetened.
Read labels on foods and avoid any food that contains high fructose corn syrup.