Are there any health foods suitable for 30+?

Changing your food habit can help you a little bit as you have said that you belong to overweight category in an age of just 34 years (though you have not mentioned your exact weight or height). As you have also said that major part of your day is spent in office, I think job related stress is influencing your food habit also. If you take much tea or coffee in office, restrict their intake. Do not smoke at all. If you have habit of drinking, get rid of it immediately. Do not eat red meat with excess fat, cheese , cakes, fried foods, fat oils. Do not drink milk with fat content. But telling you to get rid of these food, does not mean to live a life of an ascetic. You can have good breakfast with lots of natural fruits, have fat free drinks. Eat food preparations with chicken and fish. You can have canned fish or fish oil easily as well as any preparation with olive oil.

These are fat free foods which can supplement protein in your body. Eat as much fiber as you can and always try to drink lot of water. But the most important thing is that only fat free food chart won't help you to reduce weight. You have to do some freehand exercises like stretching and bending and jogging for at least 30 mins at your home in the morning. Rolling in to week end physical exercise or fitness training classes also help you to burn calorie . Thank you.