Sorry. Don't know what happened there. Anyway, my top ten list from research, training, and advice.
1. Water. Water. And more water. Try to drink half your body weight in oz. Don't waste your calories on drinks.
2. Eat within the first hour of waking up.
3. Unless your carb cycling or in a cutting phase and serious cutting carbs, breakfast (ex: oatmeal, ezekiel bread) and 30 min before a workout (brown rice cake or banana) is best time to eat carbs.
4. On the topic of carbs, while some veggies have more carbs and some fruits do too, when it comes to the breads, pastas, cereals, forget anything that is processed, is made of white flour, and has added sugar. Swap it for brown rice, sweet potato, whole grain, spelt, or sprouted breads. Your body NEEDS carbs, just the right ones and when you eat them is so important (see above).
5. No late night snacking. Stop eating 3 hours before bed.
6. Eat 5-6 full small meals a day spread out about every 3 hours.
7. Fruit should be kept to your first two meals and chose fruits that multitask with nutrients. And veggies should color almost every plate. The really pretty vibrant ones. :-)
8. Protein. And while yes alot of things have protein added, stick to things that are meant to be protein sources (chicken, fish, turkey, eggs, beans)
9. Eat fat. Good fat. Fat is not bad. But eat the right fats. Healthy fats from avocado, nuts, virgin olive oil, fish (check the Internet for more info) are soooo good for you. Just learn your portion.
10. Finally, steer clear of "sugar free", "fat free"... That screams chemically loaded.