you can click on the specific food group and it tells you which foods are good to eat.Be sure you are eating more fruits and veggies everyday. At least half your meal plate should contain them. You don't necessarily have to limit calories if you eat lots of fruits and vegetables daily. Just limit the consumption of empty calories.Also,be sure to exercise at least 60 minutes a day, most days. Cardio and weight bearing exercises together will increase metabolism and help with weight loss overall.