A few anecdotes.
1. Don't worry about the salt content of your foods. Studies have shown frequent water consumption can expel over 60% of your daily sodium intake.
2. Before even worrying about diet, learn how to drink 1 - 2 gallons of water a day. I have Nalgene bottle I fill up 8 times a day or more. You'll be amazed at how much better you feel when properly hydrated. I'd say 80 - 90% of the American population is dehydrated.
3. Front-load your carbs (and calories). Eat more during the first half of your day and less in the second half. One exception - workouts. Eating a lot after workouts when your body is in a catabolic state is very desirable.
4. Your carbohydrate intake should be tailored to your activity level. Unless you're working out 4 hours a day, most people should be eating around 150 - 200g of carbs a day. 80% of these carbs should be from fruit and vegetable and low-GI carb sources (sweet potatoes, brown rice, oats, oat bran, legumes)..
5. Protein should be consumed at every meal.
6. Supplement with fish oil! We as a society are horribly lacking in the EFA department.
I'll post more advice as it comes to me