A lot of what u eat is going to be based on ur fitness goals. U'll avoid different foods based on these goals. For example if ur are trying to lean out and maintain current muscle, u would eat differently than if u were trying to gain muscle and keep ur current bodyfat %. I guess its probably safe to assume u want to meet somewhere in the middle... shed some fat and gain a little strength and muscle.
-I would start by cutting out as much of ur sugars as u can.
-Minimize ur white carbs: white rice, pasta, potatoes, high carb breads. Brown rice and sweet potatoes are ok if kept to min.
-Of course u want to reduce saturated fats. Unsaturated are ok in moderation for ex: nuts, peanut butter, olive oil. I put a tbsp of extra vir olive oil and a scoop of peanut butter in most of my shakes, tasty.
-Less dairy. Try substituting almond milk or soy milk in ur protein shakes, on cereals and when cooking. Try cutting back on cheese or at least stick to parmesan and lowfat swiss and mozzarella.
-To make up for reducing the starchy carbs like breads and pastas u should eat an assload of veggies, veggies, veggies.
-I don't know how much meat and eggs ur getting but increase it.
Sorry for giving u a little more than u asked for here but u can't avoid some of these things and not replace them in ur diet.
Make this a slow transition. Start off with the sugars then work on the carbs.
Good luck.
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