What types of food should i eat to lose weight and be healthy?!

What types of food should i eat to lose weight and be healthy?

so i guess im just planning on going down the list, ive got my exercise plan taken care of

so for exercise im gonna jog in place and listen to music and head bang to some heavy metal for about 30 minutes at night
(should i maybe not do that or any other suggestions)

now i gotta get my diet down

this is my typical schedule

i get up in the morning sometimes eat breakfast most of the time i dont

then i go to work and take a good 8 hrs out, usually dont go on lunch or eat pretty much anything

then when i get off work i go out and smoke with some firends

thats when the eating begins

then i go to sleep

basacally i just wanna know what type of food i should eat

like in the morning, afternoon, and night

something that like everyone has in their fridge

Definetly have breakfast. something small like a banana or a yogurt to keep you going throughout the day. For dinner, I usually keep to a small salad, or a bowl of spaghetti, or even cereal because it usually is low in calories, high in vitamins & minerals, has no fat calories, and you get the necessary milk intake. And dessert is out of the question :) I've learned to live off flavored water to stop the sweet-tooth cravings.