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i think you still leave unanswered questions regarding what yuo are actually eating. no one can give theri opinion and advice unless they know that. you have to identify the current state of things and then what the ideal future would look like to "fill the gap."
your body size is one thing but what you actually put in your mouth is critical.
sounds like one bit of advice is to cut out the processed foods.
5-9 servings (serving = 1/2 cup) of fruits and veggies is a great start. you also need 25-30 grams of fiber daily. that's a lot of fiber but really needed for colon health and to keep an even absorption of carbs during the day. you can get a lot of fiber from the fruits and veggies. also complex carbs from whole grains. unbleached flour has more fiber.
on the sugar front, refined isn't good because you crash. good sugars you can add to foods yourself include (real) maple syrup, honey and agave. you don't crash with these. purchased products with sucrose are ok as well.
balance is the key. if you eat the fruits and veggies and whole grain stuff, along with some meat, you won't have much more room for other foods.
hope that helps some. how does that compare to what you are currently eating?
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