25% lean protein. This will help regulate your energy levels and keep you feeling full and satisfied for longer. Protein is also the source of vital amino acids: your body's building blocks to support muscle repair after a workout. Meat, fish and low fat dairy are obvious sources but don't forget about soy and pulses- both excellent plant sources of protein.
25% Low GI Carbohydrates / starches. Wholegrain's are the best choice for slow release energy and extra fibre. Try to avoid processed. Choose brown rice or pasta, oats, quinoa, bulgar wheat or other whole grains. You'll feel full for longer and avoid energy crashes.
45% Multi Coloured Vegetables. Variety is the key! Any veg is good, but try to include plenty of dark greens, reds, yellows and oranges. The more colours the better! This is your source of fibre, and an array of essential vitamins and minerals. Vegetables have a low calorie density so fill up your plate with a variety of vegetables to keep things interesting. Fruits also count but try to limit this to 2-3 pieces per day as they contain more natural sugars.
5% Fats. Yes - you need some, just the right kind! Think natural fats like nuts, oily fish or avocados, and olive oil rather than saturated fats like animal fats or butter to keep it healthy.
In Between Meals: Snacking should focus on low energy high volume foods like fruits and raw vegetables, with a satisfying protein hit. A smear of peanut butter or a small amount of lean meat will satisfy your hunger craving.