Ok - well, the best thing to do is test your blood sugar lots. Test when you wake up, before each meal, and two hours after the start of each meal (eg start evening meal at 6pm, test at 8pm), then test before you go to bed. Also, test any time you feel at all 'funny'.
If you test two hours after meals, it will show you if the amount of Novorapid you had for that meal was right. That's where learning to carb count will help. Once you've been shown that, you'll be able to adjust your Novorapid dose according to the number of carbs in the meal you're about to eat. In the meantime, if you keep records of your food and blood test results, that will provide really good info for your team and for you.
It's hard to recommend particular meals but avoid sugary drinks unless you're treating a hypo as they'll put your bloodvsugar up fast. Also, you may want to avoid meals which are massive carb-fests (eg a big pizza, garlic bread, dessert) as they'll probably put your blood sugar up too high.
Here's what I eat very briefly:
Breakfast - cereal and full fat milk
Lunch - a sandwich or salad and bread, with protein like eggs, salmon, tuna, etc then fruit
Evening Meal - small/medium baked potato plus meat and veg, or a moderate helping of pasta plus sauce and salad, moderate portion of rice plus curry and veg, etc
Dessert - I either have a small serving of not too sweet Apple crumble, or Greek Yoghurt or cheese and crackers
So just normal foods, without excessive sugar, and not giant portions of carby food.
If you want a book, I highly recommend Think Like A Pancreas.
Do make sure you have hypo treatments near in case you need them - Lucozade, regular Coke, glucose tablets, etc