Med Help has an excellent food diary and when you initially set it up, using your personal info, it will tell you how many calories you need daily to
MAINTAIN your current weight
- it will be your job, then to
eat LESS calories or exercise
MORE in order to create a deficit in calories.
You should try to center your eating around lean protein, fresh/frozen fruits and veggies, low/no fat dairy, etc. And I'd also recommend a good multi vitamin daily to make sure you get the proper nutrients.