If you can get to a library, check out the SugarBusters! weight loss book. It helped me to better understand what we should eat and why. Oats, beans, lentils, veggies and fruit (bought on sale) can help you stay healthy and lose weight. If you can find peanuts or other nuts on sale, eat those as well. Meats can be prepared in a crockpot and a chicken can be used for several meals. Always try to start your lunch or dinner with a hearty vegetable soup or a salad spritzed with lemon juice or olive oil.
You will eat less and it helps with your sugar levels. Plan ahead and always carry a piece of fruit or a few nuts with you in case you get hungry. Canned tuna is very good with a whole grain cracker or slice of bread. But, do try to limit your whole grains to one meal a day. An example might be to have oatmeal for breakfast with a little milk on it, and berries if you can afford them. A few nuts or a piece of fruit midmorning.
A lunch of a big salad, tuna from the can (no dressing) a dill pickle, and a few olives. Afternoon snack of a plain yogurt or more nuts. Dinner can be meat or fish with steamed vegies or sauteed peppers and mushrooms. If you have an egg for breakfast, pair it with cottage cheese or breakfast meat if you can. Then you can have brown rice or whole grain noodles at lunch or dinner. Top them with vegies in tomato sauce. Once a week, allow yourself some chocolate bar that is at least seventy percent cocoa. You can find them almost everywhere now, although they are pricey.
No food group is off limits, but you must try to eat only whole grains and severely limit your sugar. Try to stay as active as possible. You would be surprised at how just walking to the corner and back can lead to better health. Please read the book. I know this is a long post, but I wish you all the best!