www.caloriecount.com is a good site for seeing how good your diet is. If you count for a few days you will get a pretty good idea of what type of food is good for you.

In my opinion, they recommend reducing calories too much. About 2,500 calories a day will likely work out well for you to lose weight gradually.

Walking is about the simplest exercise. It doesn't have to be all at once. You can walk a little several times a day and get about the same effect.