How to make my diet more effetive?

Fruit and veggies: Try to eat fresh fruits and vegetables, whole grains which are high in dietary fiber. Try to get a variety of foods, eat in moderation, use portion control to avoid overeating and eat in balance. Ideally 20% of the diet from protein, 60-65% from complex carbohydrates, and 15-20% of the diet from fat. Less than 10% from saturated fat, and try to use unsaturated fats.