How do figure out what food intolerneces & allergies I have & then what do I do to eat well without wheat, sug?

A diet consisting of all whole foods is a great start. This means only eat fruits, vegetables, nuts, grains, legumes, and meat. Colorful foods such as carrots, blueberries, spinach, tomatoes, apples, and kale will certainly increase your vitality. As far as determining your food allergies/sensitivities, you can do an elimination diet. Start with eliminating one food type (i.e. dairy) for 2 weeks and see how you feel. Good luck!