Well, I'm not sure about Canadian food labels, but ingredient labels in the US actually give the percentage of calories (per serving) that comes from fat. If your labels don't do this, you might have to do some math in your head. Each gram of fat has 9 calories. So take the number of fat grams times 9 and there are your fat calories. See what percentage this is of the total calories in a serving. You want that percentage to be under 25% (and if you're really in a cycle of attacks, I'd keep things under 20% till you stabilize).
It sounds like you might have to stick to oatmeal, cream of rice, plain white bread, potatoes, rice, and pasta. If the commercial bagels, fortune cookies, soda crackers, etc. all have egg yolks or dairy it's best to avoid them.