You'll need more carbs for energy, so eat more whole grains. Those are also a good source of fiber, as are fruit and vegetables like apples and cucumbers and such. Also, eating dairy and lean protein like chicken and fish will give you the protein thats needed to help muscles recover. As a general rule, you should eat more carbs than protein, especially on training days.
Thanks KelS. that's pretty much what i've assumed and found. having said that, i'm not micro analysing my diet til my overall cardio health is better. just sticking to general healthier eating overall.
micro managing will happen in a couple of weeks, once i can do at least a 20 min run.