[Cheeky Charlie]

Well, I've cut back on all the nasties like sugar and oil, except in coffee, gotta have sugar in coffee. I don't eat bread if I can help it (us brits love sandwiches for some reason!). Also I eat either mostly carbs, ie, rice, beans, pasta etc or if I eat meat or fish, i skip on the carbs. I balance each meal with a tiny portion of meat on my carb day of a tiny bit of carbs on my meat/fish day.
Writing down what you eat for a day gives you an idea of how much you really eat. It's amazing how many of us think we don't really eat that much but if you took note of your intake you'd be surprised at how much you can get through in a day!