Whole grains: good all day
Animal protein: good when lean; limit portions of animal protein at night to aid digestion
5-6 small meals per day is good.
My suggestion is to find a calorie calculator online and, with your height, weight, and activity level, find out your maintenance and weight loss requirements. I'd guess 1600-2000 calories per day for weight loss for a male, but that's just a guess.
The foods you've listed are good. Brown rice, oatmeal, berries, apples, all sorts of vegetables, salads, olive oil, lean meats and poultry, seafood.
A 1/2 cup of oatmeal or brown rice is usually the serving size, and meat/poultry/seafood should be like 3-4oz, and vegetables are unlimited, I think a cup is considered a serving, and 1/2 a cup is a serving of fruit.