Meats, poultry and fish:Sirloin steak, ground beef,
pork tenderloin, venison, chicken breast, salmon, tilapia and cod.
Dairy:Yogurt, cottage cheese, low-fat milk and
cheese.
Grains: Bread, cereal, crackers, oatmeal, quinoa,
popcorn and rice.
Fruits: Oranges, apples, bananas, grapes, pears,
peaches, watermelon and berries.
Starchy vegetables: Potatoes, corn, green peas,
green lima beans and cassava.
Vegetables: Broccoli, spinach, leafy salad greens,
tomatoes, green beans, cucumber, zucchini, asparagus, peppers and
mushrooms.
Seeds and nuts: Almonds, walnuts, sunflower seeds,
chia seeds and flax seeds.
Beans and legumes: Chickpeas, lentils, kidney
beans, black beans and pinto beans.
Oils: Olive oil, flaxseed oil and avocado oil.
Foods to limit
Alcohol:Alcohol can negatively affect your ability
to build muscle and lose fat, especially if you consume it in excess
(8Trusted Source).
Added sugars:These offer plenty of calories but few
nutrients. Foods high in added sugars include candy, cookies,
doughnuts, ice cream, cake and sugar-sweetened beverages, such as
soda and sports drinks(5Trusted Source).
Deep-fried foods: These may promote inflammation
and — when consumed in excess — disease. Examples include fried
fish, french fries, onion rings, chicken strips and cheese curds
(9Trusted Source).
