can you help me understand it with example what to eat and w

That's a pretty involved request. It would probably be best for you to start with what you're eating now, and log it faithfully for a week or so. Each day you can see where you're at as far as meeting your goals. Then you can adjust appropriately. I think that would be must more useful than for someone to give you a generic menu which may or may not contain foods you will/do eat.

As for exercise, I've always heard the kind you will keep doing is the best kind. Find what you like, and do it regularly. Even just walking is excellent exercise, and it requires nothing but a road and a good pair of walking shoes. I would recommend finding a workout buddy, even for one or two days a week, to help keep you on track.

The most important thing you need to understand is that your 1620 goal is what you need to EAT. You see where it says "calories burned from normal activity - 2620"? That is the number you would eat to stay the same weight.
MFP has subtracted 1000 cals from that to give you 1620.
You need to MEET that goal daily, do not aim to "stay under" it. You already have a 1000 calorie deficit, you do not need a bigger one. You would find yourself starving, tired, weak and irritable if you do. Eat all those calories PLUS any burned from exercise. You will notice if you log that you burned 300 calories your daily goal will jump to 1920 that day, that is because you need to eat those to stay at a 1000 calorie deficit. If you don't, you'll have a 1300 deficit for that day, and you would be tired. You have to think of your body as a car and food as fuel. You can't run it on an empty tank.

Once you get used to keeping your calories at the right level, then you can worry more about what ratios you have. For now, just try to avoid junk food, eat lots of fruits and veggies, whole grain carbs, not white ones, lots of lean meats for protein, and drink a LOT of water.

could i suggest the following

week 1 log in every day and log what you have eaten honestly each day, include snacks, nibbles and drinks
at the end of week 1 print each day off and then( only then ) look at the good the bad and the ugly

ask yourself what could you change
ie white bread for brown( proper healthy not the bleachd flour with brown food colouring kind)
milk to low fat milk
butter to spread
cake to yoghurts etc etc
week 2make some changes little ones, drink more water
at the end review again and again make a few more changes
week 3 and so on until you reach an equilibrium between what you eat and what your goals
at some point add in some exercise and eat up to balance the intakes and you will start to see the goals coming up

it takes some time - thats why we all love this site, people in the same boat as you who want similar goals, health, longer life outlook and better lifestyle

ps every time i get told how much weight I have lost (only 17lbs so far) I tell people its not a diet its a new lifestyle