Where you aware that your diet counts for about 70% of your health? So you can work your butt off as much as you want in the gym and it still only counts for around 30% of your total fitness. You NEED to eat right. It's crucial in order to reach your health and fitness goals.
Canada's Food Guide is the best tool to use for adopting a healthy, sustainable, diet. They give lots of information on portion sizes and where you need to get your calories from. I have a link to their website under "Great Sites", but here is a link you can go to if you want to design your own food guide: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/myguide-monguide/index-eng.php
I highly recommend that you check it out!