Have breakfast every morning, such as brown rice congee.
Fixed your meal time and with protein everyday, more vegetables and less meat.
Drink more water and bring some along with you daily.
No more sugar, no desserts, because all of them are Simple Carbohydrate.
Don't choose any low fat products, because they are usually have too much sugar.
Vegetables are better than fruits.
Don't eat too much potatoes and white bread.
No more instant food, such as hams and sausages, replace with some fresh food.
Alcohol drinks only consume with meal, 1-2 glasses max. limit.