Foods like fish,certain meats,grains (nutri-gran bars, oatmeal, etc.), dont really need anything fried, everything fried is fattening. And for drinks, just water and juices from time to time. Most protein drinks are pretty good. Just use your head when your about to put something in your mouth, its really just common sense if it is gonna help your body or bad for your body.

As for workouts without using heavybag/double end bag/speedbag....I suggest pushups,situps,burpees, and do lots of sprints/skipping/running. Just lots of varations. You do this and when you get 16 you will be ready to tear it up, I guarantee it!