What should we eat per day to fit nutrition?

In general... Complex carbohydrates, fruits and vegetables, 35 grams of fiber daily on average (for a woman), lean proteins (fish preferably) to equal one gram of protein per kilogram of body weight, minimized intake of fat (especially saturated and trans fats - monounsaturated and polyunsaturated are less bad), and a multivitamin and mineral formula.
Balances diet. A good balances diet consists of 10-12 oz of protein per day 8 serving of veggies and 2-4 serving of fruit and 2 servings of complex carbohydrates like whole grains or wild rice or quinoa. Also don't forget 8-10 glasses of water.