I agree that when it comes to eating better, it is really hard because everything but veggies are demonized by some school of thought. I would say make sure you get lots of fibres. Brown rice for example has lots of fibres and white rice has none. Also, upping the legumes and lowering the meat is a great idea. After a few months of doing that, you will feel full with less. Sea weed also helps with that by adding trace minerals to your diet.
You know how much I’m rooting for your health, just keep up the good work!!!!