well here's my take on what you should strive for in an everyday diet
avoid liquid calories. Those are the sneakiest, they don't fill you up, but they add to your daily cal intake v quickly. Only water, maybe flavored w a little fruit juice. Black coffee, teas, zero Cal soda (not healthy though), flavored seltzers are all ok. The most common worst choices are sodas and mixed coffee beverages, and then juices/sports drinks are just extra sugars and cals too. Eat a fruit don't drink a juice.
Also eat only whole foods. cut way down on man made processed stuff: this means noodles, breads, cheese, "healthy" energy bars and various products in boxes
Stick with fruits, veggies, some meats, nothing fried, whole grains like oatmeal, brown rice, quinoa. A little real butter and salt go a long way and aren't a bad choice to flavor these healthy choices. Keep track of your portion sizes though. No 3 tbsp of butter on some steamed veggies!
You can use a calorie tracking app like myfitnesspal also. V useful in weight loss. Motivates you to make your calories count by eating good food that gets you through the day instead of leaving you sugar crashed and hungry, and also to start doing little things to burn more here and there.