Below is Chris Johnson's meal patterning food target chart. There is a book that goes with this but I wanted to show you the chart because it provides a simple way to see what you benefit from eating and what you do not benefit from. For example, blueberries, kiwi, olives, fresh greens are in your best and white starches and soda are poor. I can look at this wheel and it simplifies my shopping!
Hope you enjoy!