proper diet

Question
I am 17 years old, Senior in high school, I am 5'10 and weigh 130 lbs.  What should I be eating during lunch on the days that I run?  i eat lunch at 12:00, and run from 3:30 till 5:00 pm. or so.  Somedays I feel out of breath and weak while other days I feel strong and healthy.  Does it have anything to do with what I'm eating at lunch?  I don't want to eat fatty, greasy stuff like Pizza, but I feel I need some calories to function well.  What do you recommend I eat?

Answer
Hi Dean
what you eat in all meals makes a huge difference on performance and recovery.It is the one area little attention is payed.You didn't tell what you have for breakfast,which could also have a bearing on your afternoon run along with hydration.Why don't you give me your last four days of breakfast,lunch,dinner,snacks and think hard what you had.I will then respond accordingly.

The very best

John