Advice on eating?

[selainee]

For the last few years I haven't eaten right, nor have I exercised regularly. I started exercising about two months ago, but I still didn't eat much. What I did eat was all wrong. I am a sucker for salty foods and for expensive ice cream at night and first thing in the morning.
I do 40 to 60 min. of cardio three times a week and resistance training twice a week. I am trying to figure out the best percentages of protein, carbs, and fat. I am not overweight, if anything, I am much closer to underweight (at least thats what all the healthy body range charts say.) I still have a layer of fat that I want to get rid of, but I want to gain muscle to replace it.

I am 5'2" and weigh 107 lbs. (to show the fat part, my waist is 28 inches) I don't know how many calories to get each day to make sure I don't gain fat, or if I should up my workouts any.

Any advice?

[Iron-T]

First of all you have to get your nutrition in order ! You should consume 5 small balanced meals a day ( and by balanced I mean complex carbs, lean protein and a little healthy fat ).
Break that ice cream habit ( for breakfast ?$#@! ) ...way too many empty calories ( sugar and fat ).
Start your day with a good breakfast such as oatmeal with some whey protein for example.
Don't worry about percentages yet ! get the basics right first and you will start to see and feel a difference !
train with weights 3-4 times a week alternating bodyparts and go heavy and low reps ( muscle is metabolically active so the more muscle...the more cals you burn and the leaner you will be at the same time ). Do cardio 20 min 3x a week.
Drink plenty of water.
choose foods like :
protein: whey protein powder
boneless, skinless chickenbreast
waterpacked, canned tuna
nonfat cottage cheese
fish
lean turkey

carbs : oatmeal
whole grains
sweet potato
vegetables
brown rice

fiber-rich fruits such as : apple, berries, orange
peach, pear

fats (in moderation ) : raw nuts
olive oil
flaxseeds