2 years out, need a review and some help

some advice. I had my rny in May 2004. I originally started at 320 and now I'm about 150ish(I go 5lbs either way, depending on how much I'm eating or if I'm trying to diet) I have gained a few pounds here and there, and I'm not too happy about it. I need a bit of a refresher course if you will. I'm reaching that stage where old habits creep back in and I often find myself grazing more then I would like to admit(mostly on cereal like kix, all bran or chex) and not paying attention to what I"m putting into my body. But I think part of that is because I'm not exactly SURE what I should/shouldn't be putting in other then, PROTIEN IS GOOD/ SUGAR-CARBS ARE BAD. etc. I need some help in what % and amounts of certain things I should be getting daily. I get my protein grams mixed up and what not. I see different numbers(and expect it with people being at different stages and their bodies needing different things) but on AVERAGE how much protein should I be getting in a day? How abou****er?(I try for 50-64oz a day) What about other veggies? fruits? etc. I see people here counting carbs all the time and how they're evil, but is there a limit? I LOVE bread and have taken most of it out of my diet. On occasion, I allow myself half a bagel, half a sandwich or a tortilla but in general I stay away from it. Last is sugar and dumping. I don't dump, is that normal? In fact, few things cause problems with me. I know everyone is different but I hear people say they get sick off of something and here I am being able to eat 2 or 3 of those things(for example, a cookie or something) I heard that everyone handles sugar differently after the sugary, I suppose I just wish I was one of those who couldn't tolerate it. I find that it has to be A LOT of sugar before it really effects me(most of the time, it's dairy related). I find myself being able to eat things with quite a high number of grams of sugar, although I try to stay below 15 in general. So yea...I'm not completely failing but I do feel like I'm on the brink. I find myself really turning to food more when I'm bored(I'm an emotional eater too) I plan on joining my local support group(I recently graduated college and I'm moving home permanently) I was just looking for some advice and ideas because I feel really overwhelmed at times when I go looking for information. I have read the pouch rules but I still need a bit more help.

For the emotional eating I highly recommend the book "Life is Hard, Food is Easy" by Linda Spangle, RN MA. That grazing will end up causing weight gain. I am fighting with that. I try to keep my total daily carbs under 100. My protein 90+ from shakes and more from food. My water 100+ easy. Sugar I avoid like the plague, don't need to go there. Don't need to know if I dum*****t. 2 1/2 years and sugar free. I rarely do anything that could be called a dessert and if I do it is SF. I focus on protein, veggies, occasional fruit, no white bread products, no sugar, I do occasional whole grain bread, and I do have a packet of low carb oatmeal on some days. I take a ton of supplements. I am in the process of working through the book that I mentioned to stop my hand/mouth process when I am not hungry. It will be a lifetime work. Sandy