The 7 Habits Of Highly Effective Nutritional Programs

People have very different metabolisms but this is a good basic starting point for nutrition by Jon Berardi a prominent sports nutritionist.

http://www.bodybuilding.com/fun/berardi17.htm

Key additional points:
-Eat decent amounts of fat, including saturated fat. Low fat diets were a fad of the 80s, now science has shown it was a bad idea that pushed millions towards diabetes
-Know the difference between good and bad fats
-Don't skip breakfast and eat a solid amount of protein with breakfast--that's your #1 energy source; just carbs i.e. cereal/bread/juice will spike your insulin and you'll crash in an hour or two
-Never drink a soda again as long as you live, unless it is the last drink on earth.
-Never drink a diet soda again as long as you live, even if it is the last drink on earth. They have no value except as neurotoxins including aspartame.
-Eating vegetables is key particularly because they contain fiber, which fills you up and makes your system run better. Figure out what vegetables contain more fiber and eat those.