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Im a keen runner, and want to improve my times etc, I think I have a healthy diet, I don't drink or smoke and assume to myself the food im eating is good. I will go through my typical day:
Morning: Weetabix w/ skimmed milk
Mid-morning snack: Nature Valley Bars - Ginger flavour 2 bars
Lunch: 4 slices of Turkey sandwich on wholemeal bread w/ spinach and tomato
Mid-afternoon snack: Banana
Tea: It varies, but a typical meal of lean proteins, carbs(potatoes/oven chips) and steamed veggies.
After my workouts I always have a few gulps of low fat chocolate milkshake, which is better than most sports drinks.
Im always looking to improve my diet because I know this will improve my running.