Consult a good dietician :-)

Good nutrition plays a key role in health and wellness and mixed with frequent exercise can lead to a healthier and longer life. Unfortunately many people ignore the need for good nutrition, as evident by the growing number of overweight and obese individuals. There are a number of guidelines that have been set out by Nutrition Australia for older teenagers and adults. Below are some guidelines and information which can aid adults in living a longer, healthier life.

Eat Plenty of These:
Fresh vegetables, fruit, and legumes
Cereals (preferably wholegrain and including breads, rice, pasts, and muesli)

Include:
Lean meat, fish, and poultry
Milks, yoghurts, and cheeses (preferably reduced fat varieties where possible)
...more

Avoid s.fat and trans fat , red-meat, hi sodium foods like pickles , chips fast food and tin food sweets bakery items refined fiber foods i.e nodules pasta burger pizza stress do exercise at least 30-45 mins every day take green veg salad hi fiber foods like wheat ,ragi,brown rice ,oats ,barley take low GI fruits like apple , pomegranate, figs , drink ample of water split you meals 3 times in to 6 times 3hrs once you take food

Avoiding fast food is one way.