This is an excerpt from New Power Eating, The by Susan Kleiner & Maggie Greenwood-Robinson.
Once you have calculated your daily nutrient and calorie needs, use the Nutrients per Food Group Serving table that follows to design your diet. This table shows the amount of nutrients in one serving from each food group. Make sure that you include choices from all of the food groups to ensure a well-balanced diet. Add liquid supplements to meet additional carbohydrate, protein, and calorie needs. To simplify periodizing your diet to align with your training program, put your exercise-specific fueling into snacks before, during, and after exercise. These snacks can be eliminated on rest days and low-volume training days. Refer to the serving size charts in the next section to learn about serving sizes for each food group.