I found that cooking fresh non-processed food, and baking my own whole wheat bread, has made a great difference for me. I gave up on anything pre-cooked. I seem to have more energy and my skin and digestion is better. As far as protein goes, I use cheese, milk, eggs, yogurt, and fish as the main sources. I include lots of organic vegtables and at least one fruit a day. I like to coat the fish with crushed almonds and garlic, dill, then add butter and lemon then bake covered in the oven.
I often have a glass of red wine at night with dinner, but no sugary desserts. I still have a cup of coffee in the morning with my toasted bread.