Good fats: nut oils, olive oil, real butter (not margarine). olives. avocado. fatty fish like salmon and tuna (if you watch out for mercury).
Watch out for "lite" and "guilt-free" crap - I recently wanted to buy some brownie mix for the house at Trader Joes. The "guilt-free" stuff was high-carb, high sugar, low protein. The "rich truffle" stuff was real whole wheat flour, lower in carbs and sugar, higher in fiber and higher in protein. And rich enough in flavor that you're satiated quicker so less likely to binge.
Most of the time "lite" means low-fat, which means they've added some fake (usually)carb-based thickener and/or sugar. Avoid it like the plague.
Eat real food. Not too much. Mostly plants. (to coin a phrase)
To give you an example - tonight's dinner: italian sausage from a heritage pork CSA; homemade potato and leek baked with egg(from our own chickens) chicken broth and parmigianno cheese; and salad greens with homemade vinaigrette. And a glass of red wine. Yummy, tasty, filling. Not huge amounts of carbs, but incredibly satisfying and all *real* food. Because it was satisfying flavor and enough fat and protein, we didn't over-eat and DH's blood sugar didn't spike.
Also - losing weight isn't about eating lite crap. It's about activity levels and healthy eating. Portion control is more important than you think. Work on building muscle, not on just losing fat. Weightlifting is your friend.
In any case, welcome!
And yeah - get your blood levels checked - thyroid and iron come to mind.
