Time to get adventurous on a grocery trip. Can you read labels? Do you understand basic nutritional concepts? Otherwise, based on your post, I'd suggest: Cut back on the bread and only have whole grain higher fiber breads when you do have them. Eat more fruits and veggies. And if you have concerns at the output end, add in some yogurt. You also focus on fat-free stuff. Lots of fat free products are supplemented with higher sugar to compensate. That's not good. Besides, you NEED fat in your diet to assimilate essential nutrients. Just pick your fats wisely. Lastly, have you pursued other exercise options like walking?