Essentially, our bodies need nutrients, of which there are macronutrients, and micronutrients. Macronutrients include carbohydrates, protein, fat, and of course water. Micronutrients include vitamins and minerals. Water is the most important nutrient of all, since you can only survive for a few days without it, but we require certain amounts of all the different nutrients.
Carbohydrates are the body's primary source of energy.
Derived from bread, rice, pasta, fruits and vegetables etc. You should also minimize starchy carbs like potatoes and pasta, and instead opt for better choices such as brown rice or broccoli. There are also sources of incomplete protein like beans and rice, which you can combine with a small portion of animal protein to make sure you are getting all the essential amino acids, which are the building blocks of protein. These can be used as meal replacements, once or twice a day. Ok, there are good ones and bad ones.