Thank you everyone for your help.

I have some questions about what everyone said.

When limiting my sugar intake, does that also include fruit? I try to eat a lot of fruit every day (apple, orange, banana, berries) for the health benefits.

I read that fruit has a low glycemic index so when I'm eating a meal with protein+carbs can the carbs be from fruit and not always from bread, yams or oatmeal?

When I'm eating a meal that's protein+fat, what are some examples of healthy fats?

Thanks.

An example of a healthy fat is olive oil. Try to keep the trans fats and saturated fats low.

Fruit typically has a medium or low glycemic value. But! The GLYCEMIC LOAD is low. Watermelon is extremely high. But there are only a few grams of carbs per cup, so no big deal. Fruit is also high in fiber. So don't worry about limiting that unless you eat 5 watermelons, 10 apples, 18 bananas, and 60 peaches a day.

Fats like avocado, eggs, red meat, EVOO, cottage cheese, peanut butter, ect.

A P + F meal for me would be something like a steak and veggies. You certainly don't need to think in terms of "this is my protein", "this is my fat"..

Ok, I think understand.

For a protein+fat meal I would choose to eat proteins with a higher fat content such as peanut butter, avocado, eggs, steak etc.

For a protein+carb meal I would eat a lower fat protein such as chicken, turkey, fish etc. plus a carb like yams, wheat bread, oatmeal etc.

What about salmon? Even though it has good fat would that be part of a protein+fat meal or a protein+carb meal?

With a protein+fat meal do I stay away alltogether from carbs such as vegetables or perhaps a veggie burger? Or with a protein+fat meal do I just stay away from carbs like yams, wheat bread, oatmeal etc.?

i don't think salmon has a ton of fat...similar to a chicken breast...much less than beef though :)

Nuts and fish are also good sources of healthy fats

You're overcomplicating things. Something like spaghetti and meatballs is a P+C meal.. Or something as simple as a roast beef sandwich lol.

Protein and fats could be maybe some bacon and eggs.. Or my personal mainstay, a big bowl of ground beef, veggies, topped with some hot sauce. :D

Just follow along as best you can and you should be in a lot better shape. I'm sure if I counted every little thing on the label, this advice wouldn't apply lol. You're going to have fats and carbs, even in small amounts, from just about everything. Just worry about eating your protein.. Other than that, just try and have your cereal, oatmeal, breads, grains, ect in the morning/afternoon.