for fruits n vegetables my approach is to just eat as much as possible.
for protein intake, fish, chicken, eggwhite, soya, beancurd, milk, powder
as for read meat, i ry to cut down as much as possible
the rest is carbo all the way: bread/rice/noodle/etc
snacks i cut down quite a bit but still prone to chocolates/biscuit/chips/fried stuff ..hehe
drinks: water, ribena, milo+ensure+quaker oats, hundred plus, fruitjuice, vitagen. no alcohol
supplements: redoxon vitamin C (will make me feel recharged after long swims), glucosamine, garlic extract pills, and whatever my family members buy i just pop in one or 2