Retired RN, CDE here. See a RD, CDE to help with food. First now: 3 servings of 2 oz of proteins 6 - 8 servings of veges (corn, peas, winter squash and potatoes are part of starches, not veges) 4 servings of starch (peas, corn, potatoes, winter squash, breads) 2 servings diary (lowfat, not cheese) 2- 3 servings fat (includes cheese and oils, butter, saturated fats) 2 servings of fruit Split into 4 to 6 meals. Water 6-8 cups per day. The RD may tweet it some.