Everyone has different needs nutritionally, since a lot of it is based on genetics.

For myself, i know i am getting super out of balance hunger when i don't eat enough protein. My body tends to need more protein than the "recommended daily" and that's normal. The recommendations are rough, and its hard to make a nutritional plan for entire countries of mixed genetics.

To give an example, hubby can eat a bowl of oatmeal and last all day. I can eat that oatmeal and i am starving in an hour. So i try to add in protein at every meal including snacks

A lot of time snacking on single foods (like pretzels or an apple) can throw blood sugar off, so it is a good idea to think of snacks as mini meals - e.g. apple with cheese and some crackers. ie fat, protein carbohydrate. that tends to keep things more stable.

For rides i will bring bananas and fig newtons or granola bars. I DO NOT eat granola bars on anything BUT rides.

For everyday, yogurt with nuts and some berries, piece of toast with sliced meat and cheese....because of my job i rarely have a time when i can eat a full meal until dinner, so i have to eat small meals through out the day.

I always start the day with a bowl of fruit, cereal (measured out), milk and sometimes an egg (i try not to eat more than 4 eggs per week).

If i do get a lunch - salad with crumbled tofu, yogurt and salsa is one of my favorites.

Good luck!

hannah