I follow the Weight Watchers Core plan which focuses on learning to recognise how hungry you are.
I eat three meals a day based on 'core' foods. I can each as much of these foods as I want, but only if I am hungry. I'm not supposed to feel over-full. As I'm not good at controlling how much I eat, I do measure out a normal persons 'large' portion. As I lose weight, I will decrease my portions.
Core Foods are basically all fruit and veg, lean meat and fish, rice pasta and potatoes. Bread isn't allowed, or anything made with anything other than the above. Skimmed milk and low fat yogurt is allowed.
Breakfast -
60g Cornflakes or 2 Shredded Wheat with 1/2 pint skimmed with a sliced banana.
Lunch -
Stuffed Beef Tomatoes or Peppers with 1 steam bag rice 30g sliced ham, spring onion and parsley
Dinner -
A range of things, usually some sort of lean meat or fish with rice and veg. Or I make a shepards pie, spaghetti bolognase etc.
Snacks -
I'm allowed to snack on fruit, but only if I really need to.
I also drink 6-10 pints of water a day.
For me, the not binging just clicks when I cut out any trigger food. I cannot have any sweet food (no ice lollies, jelly, yogurt or other low fat treats) or any bread. I can have white rice, but do have brown pasta. I find that once all my triggers are out of my system and the fridge is free from trigger food, it is so much easier.
It says somewhere in the Big Book that it is the alcoholics grand obsession to find a way to drink in moderation. Like with drinking, I've had to accept that I cannot eat in moderation - I have to practise abstainance.
If you are unsure what to eat, please see your family doctor. He will be able to refer you to a dietician or a nutritionist who will explain what is healthy for you to eat.
Best wishes