I am Rachael. I agree, smaller more frequent meals seems the way to go (no more than 4 hours in between). For breakfast I either make a berry and banana smoothie (with skim milk, and skim organic yoghurt- yalna or 5:am) or have 2 eggs scrambled with a piece of fruit.
I absolutely adore carbs and would never be able to give them up completely, I have just switched to spelt and sprouted grain bread which packs a lot of goodness in there as well. I like to have a sandwich for lunch (philly, ham, lettuce, tomato) and usually a piece of fruit (passionfruit, blueberries and grapefruit are my seasonal favorites at the moment).
For the afternoon I will have some low fat yoghurt, some nuts and fruit). For a treat I will (more often than I would like) sneak a piece of dark chocolate. Which for me, and a glass of red wine, I think supersedes the calories with other health (and enjoyment) factors! I may substitute yoghurt for white goats cheese (chevre with ash is generally the pick).
Dinner is always my downfall. I eat with my naturally slim partner who can seriously eat for a 74kg man! I am trying to get in the habit of reducing my portion size rather than completely overhauling what we eat. We use olive oil, and always try and fill our plates with plenty of salad (I try to avoid white dressings and stick with a splash of balsamic vinegar and olive oil) or vegetables. We are slowly getting in to the habit of reducing the number of carb meals a week. I cook a mean lasagne and him some mean pad see eiw so it's pretty hard! But we do what we can, brown rice, light coconut milk in curries, etc.
I try and line carb meals up with days that I do weight/resistance training at the gym. Days I do cardio only I try and steer clear of the rice and pasta meals.
I am a sucker for swhepps flavoured mineral water and diet cokes but I have weaned myself off them and am trying to up my water intake instead (which has been historically very poor). I think I will buy some flavoured iced tea from T2 to have as an alternative to the soft drinks.
Well that's about it for me