I will list some healthy things...
Brown rice is Very healthy
Chicken Breast
Lean steak or beef
Sweet potatoes
Pastas...everything in moderation. Remember you body takes 20 mins to know its full so eat slow or portion your meals. Look up Glycemic Index as it replaces the old complex and simple carbs table of years ago. Things such as potatoes and white rice spike insulin as much as other sugary stuff. But you have to eat too so its all about balancing your diet, ALWAYS BALANCE EVERY MEAL. Dont eat 3 hours before you sleep and eat less carbs at night. For your stool you should get some oatmeal and fiber ...dont want you staining yourself. Experiment with cereals too.