WHAT TYPE FOODS AND PORTION SIZES SHOULD I EAT TO LOSE WEIGHT AND BE HEALTHY?

I wish to sense to eat full of health as well as realistically so which I can remove weight as well as be healthy. But I’m not certain what sort dishes I should unequivocally be eating as well as what apportionment sizes. Where can I find the list of the sort dishes to eat as well as apportionment sizes to get ahead this?

I’ve seen the list similar to this prior to where it states similar to opposite sorts of full of health gaunt meats as well as apportionment sizes endorsed per serving. Like ??? oz. grilled/baked duck breast or ??? oz salmon, etc.

Or with fruits/veggies: ??? servings per day
Or with dairy: low fat/fat giveaway – ??? oz per day of what?

Thanks!