Somehow I missed your post.

Here's the basics ---
Limit Starchy Carbs to 2-3 per day during weight loss phase. (Brown Rice, Oatmeal, Sweet Potatoes, Bread, Pasta)

Only eat:
Whole grains
Lean Meats & Poultry
Low GI veggies
Fruit
Dairy

Fruit has a more beneficial affect on insulin levels and digestion if it is eaten alone.

Portion Control: Fill your plate once.

HTH
molly