Your BMI is 28.5 kg/m^2. I assume you mean you're getting your body FAT tested soon :)
I think we all know BMI doesn't mean anything, since it doesn't differentiate between muscle weight or fat weight. Funny how all their studies of who lives longer never seem to look at this difference either. I was at the Dr's office one time, and there was a "healthy weight" chart that said I should weight 165lbs (I am 6' tall). Of course, the chart was also put out by Slim Fast....
A good book will help a lot, though my general rule of thumb is lean meat, lowfat dairy products, fresh fruits and vegetables, whole grains, and anything you can make from the above. I try to avoid anything processed, especially anything deep-fat fried. I find I lose fat when I bring my own lunch to work and cook my own dinner at home instead of eating out, not to mention all the money I save.
There's endless debate about what % of calories should come from fat, protein, and carbs, but personally I think the human body is flexible enough in its metabolism that it doesn't care too much about the exact proportions. Make sure you get pleanty of protein, especially if you're weightlifting, around 200 grams/day seems to be a good estimate if you're working out (which of course you should be
) This is 800 calories worth of food, so on a 2500 calorie diet, it's just under one third of your calories.
I like whole-wheat pasta, it's digested more slowly than the normal refined stuff, and it fills you up faster so you eat less of it. Beans are also a good source of quality carbs, they digest slowly, are high in fiber, and have protein too, though you have to have grains too to get all of the amino acids humans need.
For fats, try to use vegetable oils instead of butter.
You shouldn't have to eat dry chicken breast on brown rice with broccoli every day (though it's a good example of a healthy meal), start with quality food and use your creativity.