Think in terms of restricting empty calories like most baked goods (except whole grain bread), candy, candy bars, soft drinks, chips etc.. If you're a meat eater, make it lean meat and no more than about 3 ounces per meal (no processed meats). Instead of butter or margarine, use extra virgin olive oil but use it sparingly. (Olive oil, like any other fat, is high in calories).
So you limit empty calories, meat and fat. What about vegies? Try sweet potatoes instead of white. Other than that, I don't think you have to worry about limiting vegetables. Make vegetables the main focus of your meal.
Note: Limit yourself to one starchy carb per meal, like one slice of whole grain bread, one small potato, or 1/4 cup (dry) of rice or pasta.
Re: I dont know what to eat or not to eat...HELP!!!! 
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