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Posted by Barry on Nov 25, 2012

What to Eat

I talk a lot about nutrition and how important it is, but often I get asked just what is considered good to eat.  So here is a list of some of the best food you can eat to help you become healthier.  These foods will help you build muscle, burn fat, and improve your overall health.

Turkey Breast
72 calories per 3-oz serving

Turkey gives you seven grams of muscle-building protein per ounce. Turkey has B vitamins and the cancer fighter selenium. It also is packed full of amino acids and has little or no saturated fats.

Black Beans
227 calories per cup

Beans are very high in fiber, which swells in your stomach and makes you feel full. Beans also have a highly complex form of carbohydrate that can take your body a long time to convert into energy. Also beans are packed with protein but have no saturated fats.

Green Tea
2 calories per cup

Green tea has a lot of health advantages from cancer prevention to weight loss.  I personally am not a tea drinker, but you can use extract squirted in water if you don’t like brewed tea.

74 calories per large egg

Eggs are great sources of protein for building muscle and eggs contain 4 grams of muscle-building amino acids inside every shell.

0 calories

Most of us do not drink enough water. Water flushes toxins from your system, regulates body temp, acts as an insulator for joints, prevents kidney stones, and supplies the body with crucial minerals.

Sweet Potatoes
100 calories per med. potato

A four-ounce sweet potato holds more than 100% of our daily supply of beta carotene, a hefty dose of iron, and a plentiful shot of vitamins C and E. Together, these nutrients work together to protect your body against cellular damage of all types.

163 calories per 3-oz serving

Not only is beef high in muscle-building amino acids, it’s also has plenty of iron and zinc, which aid circulatory health. In fact, beef is so nutrient-dense that a three-ounce serving supplies more than 10% of your recommended daily intake of a number of nutrients, including protein, B6 and B12, selenium, phosphorus, niacin, and riboflavin. If you are worried about fat just do what I do which is make sure you are getting lean cuts of beef.

82 calories per 1/2-oz serving

Almonds are high in protein, fiber, and vitamin E, almonds are great for your heart, digestive system, and skin. They are also loaded with healthy unsaturated fats.

I like to mix in almond butter into my Shakeology as well as use almonds for a snack.

7 calories per cup

Spinach is loaded with fiber, calcium, and virtually your entire day’s recommended dosage of beta carotene, a nutrient vital for immune-system health, and good vision.  My family mixes spinach into our salads and uses it like lettuce on our subs and sandwiches.

31 calories per cup

Broccoli should be at the top of your list when it comes to vegetables. It’s packed with a supply of iron, calcium, fiber, and vitamin C, meaning it’s good for the circulatory system, bones, and fighting colds.  We use it in our veggie tray and dip it in a light ranch dressing.

148 calories per half cup

Eating oatmeal in the morning helps spike your energy levels and provide you with an hours-long supply of fuel. Oatmeal is also filled with stress-fighting and immunity-boosting zinc. Oatmeal is also filled with high levels of soluble fiber that protect your heart and arteries by trapping and expelling cholesterol.

Just make sure you are eating healthy oatmeal and not the sugar filled kind.

41 calories per half cup

Blueberries are one of the best fruits you can eat. That is because blueberries pack more fiber, vitamins, and minerals per ounce than any other fruit in the produce aisle.


121 calories per 3-oz serving

Salmon is good for you for multiple reasons one of the biggest is because it is so rich with omega-3’s. These fatty acids are thought to slow memory loss as you age and boost heart health by regulating heart rhythms and keeping arteries and veins supple and free of blockages.  Salmon is also an excellent source of protein. A three-ounce cooked serving contains 20 grams-making it ideal for building muscle and trimming fat.

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