All your questions are answered by following the food pyramid for weight loss.
A healthy diet comprises of vegetables and fruits. If you have a craving towards sweets, then it is best to attack fruits instead of any sweet as these have vitamins and natural sugars good for your body. Fruits also have calories to help in your body's function. The fiber content in fruits breaks down the proteins and makes you feel full. Even vegetables have a rich fiber content but they do not have as many energy calories or sugars as fruit for the body to function.
Consumption of food rich in protein such as meat, fish and poultry help in metabolism and functioning of lungs and heart. Fish is more ideal than meat as meat contain fats too unlike fish which has lower fat content but higher content of protein. You can also add lean cut meat and poultry in place of fish into your weight loss nutrition program.
Carbohydrates are required to keeping your energy levels high. However too much of bread or pasta could end up as fat in your body. So limit your intake of carbohydrates but do not avoid them completely. If you stop taking carbohydrates when dieting and suddenly include them after the diet schedule then it could result in weight gain. Milk products are also important in weight loss nutrition program to strengthen your bones. Try avoiding cream and cheese which have a higher content of fat even if they are advertised as containing low fat. You can choose the skimmed milk which is low in fat but rich in calcium.
Also remember that it is natural to eat food and it is not a good thing to refrain yourself from eating even if it means that you are only skipping only a meal per day. Your body requires the nutrients for proper functioning and hence don't skip out on any meal. Using the list of foods good for your health, you can come up with the best weight loss nutrition program.