It would be helpful if you put your nutrition/fitness tracker to "shared". Then we could be more specific in our advice.
It's really helpful to follow either the food guide and its rec. servings or the Plate portions (1/4 lean protein, 1/4 carbs, 1/2 the plate veggies or a mix of veg/fruit). This should get you close to the recommended percentage of carbs vs. fat. vs. protein.
Now when choosing where you're getting your nutrients try to look for complex carbs (veggies, whole grains, beans, legumes, fruits high in fibre), healthy fats (monounsaturated/polyunsaturated: seed/olive oils, fatty fish, seeds, nuts, nut butters, avocado, flaxseed) and lean proteins (low fat cheese, low fat yogurt, chicken, turkey, fish, eggs, quinoa, flaxseed, beans, legumes).
Hope this helps.
Edited by: JENNILACEY at: 11/6/2012 (17:08)