What is the peerfect diet for a 48 year old man, non smokers/drinker?

Eat fruit and vegetables and stick where possible to whole foods. That includes wholemeal bread, brown rice, oats. In fact nothing that has been processed to make it white. Cut down or if possible cut out sugar or any product that contains sugar such as cakes. They are also usually made from white flour. Stay off red meat, use skimmed or semi skimmed milk and keep your calorie intake down to around 2500 daily. Take moderate exercise daily such as a 2 to 3 mile walk. Walk instead of by bus or car. If you go by bus always get off at a stop before your destination and walk briskly the rest.