Plain espresso no sugar, lunch in the day, some healthy shit, like good meat, good monosaturated fats(olive oil avocado oil sesame seed hemp seed) snack on seeds like pecans walnuts pumpkin seeds(good source of zinc), take shot of olive+avocado oil. Eat a quarter loaf of french bread, only use cured pork as seasoning, or butter. Lots of water. Good saturated fats are good for you, avocados, coconut, red meat, butter, lard, ghee, palm kernel are all good sources of saturated fat. Saturated fat is highly stable. It's too waxy however, so you need to soften it up with some monosaturated and a touch of polyunsaturated to get the right balance. Biggest thing to avoid, polyunsaturated fats in large quantities, processed sugar, and as an extension alcohol. Sugar and alcohol are both processed by the body in very similar fashions. Giving children processed sugar creates the same health effects as alcohol without the buzz. Limit sugar intake in children the same way you would limit alcohol consumption. Your dirty uncle will give you the odd sip of beer or you'll have a half a glass of wine. If I want to eat garbage I'll have some goldfish crackers, I do like some Red Bull. That's about the extent of it. The most important part is knowing when to slow down, once you get good at rejecting food, then it becomes easier to reject it later. If you abstain from sugar for a long time, you start noticing you become more sensitive to sweetness. Things that were normally bland taste different, better almost. As if the sugar was dulling your perception. Shoot for around 2,000 calorie daily intake, don't be afraid of carbs, don't be afraid of protein don't be afraid of good fats, you need all three to survive. To top it off, everyone is different, everyone has different needs, the guides are just that guides, you have to experiment yourself. That's the trickiest part to start with, you have to determine what you actually need, versus what you actually want, and from a feeding perspective, the concept is alien. You've always trusted others to nourish you. In a way that self nourishing behavior is empowering.