Eating too much sugar

[sunflowerfi]

Hi there.
My first post in this forum. I am trying to adopt a healthy lifestyle. I am fairly slim-could do with losing about 5lbs if possible but Im more concerned about eating better.
I've an underlying problem with making myself sick if I feel I have eaten too much and if my weight goes over a certain amount (its creeping up to that amount now tbh).
Lately, because I have been pretty busy with working and a college course, I don;t seem to have the time or energy to make proper meals and don't really eat at the same time as my kids other than at weekends. I end up continuously grazing on the kid's left overs, chocolate, crisps, biscuits and cake as well as drinking too much coffee and alcohol. I am using these things to replace proper meals because they are quick to eat and they taste good.
I would like to greatly reduce refined carbs and sugars and have also decided that I will only drink alcohol on Fridays and Saturdays.

Does anyone have any tips on how to curb the cravings in the early days (for both the alcohol and sugar really). What types of foods should I be eating? I don't like the feeling of being too full so I do tend to like to graze but at the same time I do wish to get back into a habbit of proper meals.

Thanks