i mean vegetables and fruits, and if you eat meat stay away from red meat. Have your five a day.
if your asian then make sure you have your vegetable curries and roti, rice and daal. The amount of protein and vitamins in here is high.
try to avoid eating fast food so often...im saying have it maybe every once a month or once every two weeks if you really love fast food. (i.e. pizza, pasta, noodles, take outs, chocolates, crisps etc).
The best thing to do is to eat regularly...by this I mean eat as soon as you wake up and every two to three hours after...this keeps your metabolism high.
so for example...meal 1 - apple, meal 2 - cereal and toast, meal 3 - light snack e.g. khakra , meal 4 - lunch e.g. roti and curry, or soup and sandwich, meal 5 - glass of warm milk, meal 6 - dinner (roti, curry, rice, daal)
When you eat make sure you dont eat sooo much...remember your stomach is the size of your two hands put together to form a bowl shape. So eat that much...and if you still feel hungry eat a little more.
when you eat, eat consciously, such that you can understand that you are full and you dont over eat. i.e. smell your food, see your food, taste your food, hear your food etc. and when you eat eat slowly, dont just keep putting food in your mouth, let it go down first.
drink at least 2 litres of water in the day, this will help keep you hydrated and your metabolism up.
dont drink so much tea or coffee,..one or two cups a day is fine