2. Fruits: Fruits taste great and most don't even have to be cooked. They are great for a snack and can be mixed into any meal. Try fruit salads or shakes. Avoid fruit drinks with a large amount of sugar. Stick with fresh fruits like apples, bananas, kiwi, oranges, and strawberries. Do not eat canned fruit, they are smothered in syrup.
3. Fish: Fish is a low calorie high protein power house. It is great for anyone looking to build muscle and stay on a good diet. We all know protein is essential to building muscle. Avoid anything fried, stick with grilled.
4. Poultry: Think birds. Most birds are a good meat option. They are generally lean meats with low fat contents and contain high amounts of protein. Avoid fried chicken of course and stick with anything grilled.
5. Legumes: Beans. They are a forgot source of protein most people never consider. If you are looking for a good side dish to add some hearty protein to your meal try adding some beans. Better if they are not out of the can, remember canned foods contain a lot of sodium and sometimes fat. Cook your own.
6. Dairy: Dairy can be a great and healthy part of your diet. Yogurts, low fat milk, and cottage cheese are great for you in the right amounts. Avoid whole milk, high sugar yogurts, and too much cheese in your diet. Good for your bones and digestion, drink more milk.
7. Nuts: Nuts are another great source of forgotten about protein and good fats. They are good to eat with yogurts and add a bit of protein with your meals. Proper amounts of fats also help you process foods and build muscles.
8. Carbohydrates: Carbs are great for quick energy and essential to any athlete. Try eating them about 24hrs before competition for greatest results. Mix wheat and white breads and pastas. Too much of either can be a bad thing, even though most people suggest eating all wheat. Whole grain breads and pasta are best, do your best to avoid processed breads and pasta.
9. Water: Water! Water! Water! Did I mention water? Water is essential to your overall health and its benefits are almost infinite. Water helps control appetite, many people confuse thirst with hunger. Water helps keep your system "cleaned out" and helps you stay hydrated. Proper hydration is great for your skin and muscle recovery. Drink at least 8 glasses of water a day, more if you exercise regularly, which you should.
10. Fats: Like I said earlier about nuts, essential fats are necessary for building muscles and processing nutrition correctly. Do not consume too many and avoid saturated fats and especially trans fats. Your body has trouble processing them and they like to hang around your waste.
