Ive started a diet which ive been told isnt good for me and that i should include more veetables and lean meats so my real questions ae:

what are the best vegetables to eat??
what are lean meats and the best ways to cook them??

also ive been told tha i should be eating smaller portions more regulally so...

what size should these portions be??
how often??

also if there are any other things that you think i should consider to get the best results healthly let me know


im just under 10 stone and im 166cms tall

oh and i do long distance walking up to 4 hours a week and work in a busy bar 30 hours a week xx