Apologies in advance. I get quite missionary about this stuff, but here are a FEW hints. There are more, but this is plenty to start.
Keep the salt low. You will find that, in order to do this, you will eliminate most processed foods.
Beans are wonderful as a source of protein, fiber, and flavor. Brown rice in moderation is good and tastes good, too. Look up some Indian recipes for lentils. Great nutrition, flavor and really not much more complicated that dumping a bunch of stuff in a pot and simmering it.
A handful of almonds or walnuts turneth away hunger.
Eat as many colors of fresh vegetables as you can find. Think of a stew of onions, garlic, celery, cabbage, some carrots, peppers, summer and winter squash, tomatoes, kale or spinach, etc. and then add a moderate serving of meat. Soon you will not want the bland processed stuff.
Herbs, lemon juice, spices, mustard, hot sauce are all lots of flavor and lo-fat and generally low salt.
Avoid starchy stuff: pasta, bread, plain potatoes, white rice. Find out the carb counts and keep them low to lose weight and lower the sugar load on your body. Compare a bowl of mashed white potatoes with a baked sweet potato. To me, sweet potatoes are a winner.
Whole grains, and seeds are not only tasty they add flavor and fiber to your diet. Oatmeal is good for breakfast, but also in bread, meatloaf, and granola snacks. The same is true for most all the grains. Whole wheat trumps process flour with fiber, nutrients and flavor.
Fruit is fine but try to avoid dates, juices, canned fruit. Eat fresh whole fruit, skins on if possible, learn how to ripen pears in a brown paper bag and enjoy.
Think of meat and fats as seasoning. This is a part of classic Italian cooking.
Introduce fiber gradually until you are eating 25-30 grams daily. In the meantime stock up on good quality toilet tissue. I like Costco's. This is not meant to be gross, but you will find that the fiber scours out your system and helps to move food through the intestines. That means there is less absorption of sugars and that is a good thing.
If you are not good at prepping vegetables yet, there is much good stuff available frozen, just don't get the veggies in sauces that add fat and salt.
Water is good. Soda pop sucks.
If have to eat out go for a simple piece of meat, fish, or chicken; salad with dressing on the side; green veggies and a fruit bowl.
Do NOT try to do all of this stuff at once and right away. It takes some time, but you will find, after a while, that you can walk by acres worth of most grocery stores and end up with tasty, less expensive food that you will get a kick out of cooking. You have to learn not to buy too much fresh stuff at once, but you will. Have fun.
Please forgive me for yammering. I love to eat and I love to cook. Hope you do to.