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One suggestion I would make is to make sure you're getting whole grains. It's fairly easy to do--whole wheat crackers, breads, pitas, and tortillas are easy to come by. Just buy the product with the highest fiber content and most natural ingredients list.
Your ideal meal should have whole grains, lean protein, and lots of vegetables. Fruit or dairy should be your treat or dessert when you're finished. Chicken breast, tuna, and oven roasted turkey are all good options for lean protein. Combine that with a little hummus, as Mal suggested, and lots of veggies, and voila.
The other thing I would recommend is to always have a salad before your meal. But make it a nutritionally sound one--dark greens, chunks of vegetable, and a light dressing (like a low-fat vinaigrette). Personally I go for the spring mix or spinach; it packs a real nutritional wallop. I eat my meals in a set order--salad, then veggies, then whole grains, then protein/starch. That way, if I get full, I get full off of the good stuff first.
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If I am not better, at least I am different. --Jean-Jacques Rousseau
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