Here are the basic nutritional guidelines for an apple shaped body:
Favour all complex carbohydrates (friendly carbs): whole grains, dark breads, brown rice, quinoa, oats, all legumes, vegetables (except starchy ones, like potatoes, cooked carrots) and fruits (except very sweet ones: bananas, watermelon, grapes, pineapple)
Eat moderately quality proteins: lean beef, lean skinless chicken & turkey, fish & seafood, beans, lentils, low-fat yogurt & cottage cheese, eggs
Eat moderately healthy fats: nuts, avocado, flax seeds powder, dressings made with olive oil or flaxseed oil & fat-free yogurt; cook with healthy cooking oils.
Stay away from ALL refined carbs, including white-flour products (e.g. white breads, muffins, pastries, cakes, cookies, crackers, etc.), ice cream, candy, fruit juices, sweet carbonated drinks - as all increase your insulin resistance, which triggers the fat-storage metabolism.