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choice is meant to serve the purpose of either providing maximum energy or muscle building
protein. They also taste good. And let's face it, that counts!
1) Salmon
Besides being an excellent source of protein, salmon is abundantly rich in heart healthy omega-3
oils. Omega-3's have been shown to lower LDL levels (the "bad" cholesterol), improve the immune
system and help the body utilize body fat for fuel. Salmon is also high in Vitamin B12, which
helps in the metabolism of carbohydrates.
2) Oatmeal
The bran found in oatmeal helps eliminate toxins from the digestive tract and assists in the
removal of fat before it's digested by clinging to the fat particles and pushing them through the
intestines unabsorbed. Oatmeal can be eaten alone or added to a wide variety of foods. Homemade
oatmeal cookies with added protein makes a wholesome high protein treat.
3) Eggs
If it were possible to concoct the perfect food, it wouldn't be much different from the good old
egg. Eggs are pure high quality protein but their advantages don't stop there. The yolks, which
many a health conscious individual discards, contain mono and polyunsaturated fat (the "good" fat)
as well as a hefty dose of lecithin which helps to emulsify body fat. Eggs also contain vital
lipotropics such as DHA as well as lutein and carotenoids. Many experts believe eggs are also
anabolic due to the cholesterol content. (All cell growth requires cholesterol). And one egg
contains only 75 calories. They're are also extremely economical, making them a "must have" for
anyone interested in growing muscle and losing fat.
4) Broccoli
It may not be on everyone's list of favorites, but broccoli is one mighty nutritious food. High in
vitamins C, E and A, it's also rich in sulforaphane which has been shown to inhibit cancer growth.
Try cooking it in olive oil and garlic and you may change your mind about the taste of broccoli.
5) Soups
Many soups contain beans and vegetables making it a filling and nutritious adjunct to a meal or as
a "light" meal all on its own. Just watch out for canned soups which tend to have an excess of
1000mgs of sodium per serving!
6) Salads
Sufficient roughage is a must for proper digestion when on a reduced calorie diet. A common
mistake among dieters is to eat salad without an accompanied side dish. Lettuce is mostly water
and digested quickly, leaving you with hunger pangs shortly afterward. Salads are best with a meal
because they "take up room" in the stomach and prevent overeating.
7) Chicken
This is a no-brainer. At over ninety percent protein, chicken is the staple of anyone looking to
build muscle while keeping fat intake low. Chicken can be prepared in countless ways, making it
the most versatile of all protein foods.
8) Whole Grain Cereals
Normally, cereal products are an inferior food -- highly processed and laden with sugar. But whole
grain products such as Shredded Wheat and bran flakes head the list of cereals worthy of
consideration. It's perfect for a quick, low calorie breakfast.
9) Strawberries
This summer delight is a delicious way to ward off free radical damage due to the abundance of
antioxidants. Equally relevant, strawberries are high in quercetin which promotes healing and
reduces the chance of infection. They also contain another plant chemical, anthocyanin, which
prevents against heart disease.
10) Wheat Germ
Did you know that wheat germ can be used instead of high fat nuts as a garnish and works perfectly
as a substitute in recipes that require bread crumbs? Now you do.
11) Beef
That's right -- considered by many to be the bane of most fat-loss programs, beef can be
invaluable in helping to take off weight. The slogan "beef satisfies" is more than a clever
advertising angle. Beef is slow to digest, leaving you with a feeling of fullness that lasts for
hours that can result in eating less overall calories throughout the day.
12) Carrots
Although carrots are a high glycemic food in that they're converted to sugar rather rapidly,
they're a tasty source of fiber and beta carotene, an antioxidant which is proving to be an even
more powerful free radical scavenger than once believed. Carrots are a great choice when the
craving to eat something crunchy comes over you. Pass on the chips and pick up some carrot sticks.
When it's time take off your shirt, you'll be glad you did.
13) Lentils
Whether in soups, as a side dish or as a compliment to other whole grain dishes, lentils are a
tasty addition to most any meal. They're high in iron, folic acid and magnesium, which is vital to
muscle contraction and the maintenance of normal blood pressure.
14) Jerky
This almost falls into the "junk food" category because jerky contains spices and preservatives.
Still, with 12 grams of protein, 4 grams of fat and only 2 grams of carbohydrates per serving,
jerky is a snack with impressive macro-nutrient stats.
15) Soybeans
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