Veggies are very low in fat, except for avocados. They're carb foods, but only certain veggies, like carrots, parsnips, potatoes, squash, have substantial amounts of carbs. Leafy greens, broccoli, etc. are extremely low in carbs.
Polyunsaturated fats: Omega-3, 6 and 9. Most people get enough Omega-6 from vegetable oils, and need more Omega-3. It's found in flax seed, walnuts, and cold-water fatty fish like salmon, mackeral, sardines and anchovies.
You mean mussels? Sure. If you want them. They're low in fat, high in protein.
Depends on your goals. If you're not concerned with calories, eat lots of cheese. If you are, don't. Feta tends to be lower fat. Soft cheeses have more fat than hard. Read labels.
Low fat plain yogurt is about half carbs and half protein. Read the label! If it's not lowfat, it's equal in carbs and protein, but has more fat. Labels are amazing things.
Yogurt, cottage cheese, or put cottage cheese in a food processor if you want it smooth. Of course, meat, fish, chicken, tofu, tempeh - these are all protein foods too.
Beans, are they all good for you in moderation?
Trying to lose weight? Don't drink much - maybe a glass of red (which is much higher in antioxidants).