I know this is an old topic, but the OP wrote well though we need to put our computers and devices away a good hour before sleep. It's the blue light that can keep us awake unless using the helpful. f.lux download that 'pinks' our screens at sunset.
Keep fats down; use a oil sprayer and a teflon pan.
Reduce sugar intake, but always check sugar content in fruit 'low fat' yoghurts.
We eat the 'Mediterranean diet' since our local outdoor market sells wonderful fruit and veg, but also we buy directly from fishermen. We eat well my daughter and I, but I'm conscious we have to exercise so we take the dog and head for the beach whenever possible and enjoy a run.
It's all about sensible eating, really. Only without the guilt if we go overboard when during some weekends, family and friends meet for a long leisurely garden lunch. And then feeling replete, we go back inside and enjoy siesta.