Instead taking processed carbs like white bread, white rice,eating the unrefined one is useful i.e whole grains, whole wheat, brown rice or any organic food that makes you for satisfied.
A major role in one’s nutrition is protein which helps for muscle strength and building. A processed food is not a good source of protein instead you get more carbs and sodium from it which is not healthy. A good protein source includes preparing real meat(eg- chicken, fish,egg) and all for vegeterians can include sprouts, paneer etc. Protein helps in muscle reparing.
Don’t be scared of eating fats. These are good fats-> unsaturated ones includes monounsaturated and polyunsaturated fats, that help reduce heart disease and lower the cholesterol level.For information, bad fats includes the saturated fats and trans fat that increase the risk of heart disease and can make risk of cancer.