My advice is to start small. Start tracking your food to see how you're doing relative to your recommended ranges and then you'll be able to make small adjustments from there. You can also follow the meal plans on our site if you're looking for food ideas. If you get a handle on the food first, then you can add in exercise when you're ready.
You can do this! You're making the first step right now!
"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford