Actually, fat is an essential component in maintaining a healthy diet. Low fat foods often contain thickeners and added sugars, so be sure to really read the labels. Healthy fats, like avocadoes and almonds are necessary for regulation of body fat and maintaining a healthy weight, and they also keep you fuller longer. Just make sure you are eating healthy, natural fats- not saturated and trans fats (those wreak havoc on your health!).
Eating FIVE SMALL meals a day is best, because this keeps your metabolisim running, which not only maintains health but also a healthy weight.
Protien is an essential component to a healthy, well-balanced diet, and it will keep you full longer as well as help you maintain a healthy weight. It will keep you strong!
Fruits filled with water, like melons, are excellent, and vegetables with vibrant colors generally contain more vitimins and minerals. Although they are EXCELLENT for your diet, be careful with excessive fruit consumption, because (some more than others) fruit does contain natural sugars, and fruits are generally considered carbohydrates.
When you are eating carbohydrates, make sure you truly read the labels. Although there are "whole grain stamps" don't be mislead, there are actually TWO different stamps. The one you want to look for is the one that says "100%" on it, meaning that it is a TRUE whole grain. The ingredients should also NOT contain the words "bleached" or "enriched" because those words mean your not eating true whole grains. Look for the words "Stone Ground" or "Cracked wheat"... those are keywords for whole grains.
Salt and Sugar can be diet killers, and can cause a myriad of health problems, so limit your intake of them. You DO need salt in your diet though, in small amounts.
DRINK A TON OF WATER. Water is ESSENTIAL to the body. Our body and muscles are composed mostly of water! Water also helps to flush out toxins and keep things moving regularly, as keeps you hydrated. Sometimes we actually mistake our dehydration for hunger and in turn end up over-eating, so staying hydrated will keep you from excess consumption as well. There are TONS of benefits to water, so drink up!
If you want, I write an article for a local newspaper, and some of them pertain to this question exactly. You can find them and other helpful diet & exercise info as well as videos on my website! Good Luck!! :)