Food nutrition and the wider subject is highly complex with a huge volume of information. Most of which is largely conflicting.
As a nutritional advisor I believe that everybody is unique and what works for one person may not work for another.
When I first meet a potential client I like them to have recorded between 5-7 days of their nutritional intake. This gives me a good indication of their eating habits and lifestyle.
With this information I can advise on applying subtle changes to try and alter their nutritional lifestyle and individual goals that might include fat loss, hypertrophy or cardiovascular fitness.
With the introduction of a healthy plan applied with regular exercise, you will reap the benefits of a healthier, fitter version of you.