Nutritional Guide
Poor diets are actually responsible for most of the ailments that we face today. In the United States alone, almost 35% of all cancer related deaths as well as an abundance of obesity have been traced to wrong eating habits.

What you put in is what you get out; our bodies are just like machines they need fuel to run. So why not only put the best, most nutritious, and beneficial food in our bodies to run at optimum efficiency? Especially when it can prevent diseases, help us slim down, practically stop the aging process, and elevate our moods and energy levels. The age old expression, "an apple a day keeps the doctor away" has truth to it, but more importantly it says how eating right will prevent illness.
First lets take a look at what  "Nutrition" actually means:
*(physiology) the organic process of nourishing or being nourished; the processes by which an organism assimilates food and uses it for growth.
*nutriment: a source of materials to nourish the body.

2-3 servings of lean meat, grilled poultry/chicken, fish, dry beans, nuts, or eggs. Or legumes such as dried beans, peas, and lentils

6-11 servings daily Whole Grains
Eat primarily "whole wheat"  and hearty, multigrain, and wholesome grain products: bread, buns, bagels, pizza, pancakes, waffles, cereal, etc.

Whole wheat has complex sugars leaving you full longer and is high in fiber and has protein - overall it is superior to simples sugar white bread products and is extremely more beneficial and ideal for your body.
***Just doing this one step of changing your diet to be more inclined towards whole wheat  and eliminating white bread you will notice a drastic change.
Start your journey of becoming a superior human by eating superior fuel/food
2-4 servings of Fruit
Oranges, grapefruit, pears, and berries or fruit juice, such as orange juice, cranberry juice, apple juice.

Also eat apple sauce, it is delicious and great for you.

2-3 servings of Dairy
low-fat milk, yogurt, and cheese
3-5 servings of Vegetables
Baked potatoes, Spinach cabbage and mustard family vegetables, are good sources of fiber and nutrients. Pile on the broccoli, carrots, brussels sprouts, cabbage, cauliflower, kale, and other greens.
Aside from eating the main food groups dietary supplements such as: Vitamin E oil, Antioxidant formula, Omega 3
Getting plenty of water is essential to survival. Drinking plenty of ice water is very good for you because the cold makes your body work harder and burns calories.

Healthy Snacks: Dried apples, dried figs, raisins, cranberries,

Sugar and candy is good to consume before being physically active as it gives you energy, but if that energy is not used it turns to fat. Eat some candy 30 minutes before you go to the gym or play soccer. It is crucial to stay active and find physical activities that drive you, using mental and physical energy keeps you busy and burns calories, it gives you something to do and it's fun!
Shop at stores that offer mostly healthy options that way you do not even have a choice but to get nutritious food.