Despite the fact that eating is one of the most important things we do every day, a lot of people don't really pay attention to the kinds of foods they regularly put into their bodies. They do this for years and then wonder why they're fat, sloppy, constantly getting sick, prone to allergies, loaded with health problems and just generally a mess. There are those of us though who recognize the importance of foods, understanding that they are the foundation of healthy living and fitness. For the body builder or strength athlete, this is especially true.
Knowing that eating right is a good start but it's not enough. Today more than ever, there are so many different varieties of foods on the shelves in grocery stores that it's absolutely mind boggling and overwhelming. Because it is so confusing, a lot of guys ask for my advice about what kinds of foods they should be eating and specifically, they ask if there are certain foods that they should be eating every day.
•Eggs: For the longest time, the media gave eggs a really bad reputation. Supposed 'experts' claimed that eating eggs increased levels of 'bad' cholesterol in the body, resulting in all sorts of health problems. These 'experts' said that the bad stuff was concentrated in the yolks and that if you just ate the egg whites, you'd get all the benefits (e.g., protein). New research though says that regularly eating eggs doesn't boost bad cholesterol at all. Overall, eggs are inexpensive, low in calories, contain the highest-quality protein you can find and are loaded with vital nutrients—albeit in small amounts—such as folate, riboflavin, selenium, B12, and choline.
•Broccoli: This versatile green veggie is loaded with phytochemicals and antioxidants, including indoles, isothiocyanates, quercetin, glutathione, beta carotene, vitamin C, folate, lutein, glucarate, and glutathione.
•Almonds: Like some other foods, nuts have gotten a lot of undeserved bad press. In reality, nuts—almonds in particular—are very good for you and a small handful should be eaten every day. Almonds are cholesterol-free, a good source of dietary fiber and are high in monounsaturated fat (the good fats). Almonds also are loaded with antioxidants, arginine-rich protein, magnesium, copper and zinc.
•Chicken: This super food has been a bodybuilding staple for years. Chicken is loaded with muscle-building proteins and packed with vitamins and minerals. Recent studies have shown that it's even okay to eat the skin now and then. It's got a lot of fat but it's the kind of fat that when eaten in moderation, can really ramp up muscle growth.
•Apples: This delicious fruit is a great source of both soluble and insoluble fiber. Soluble fiber helps to prevent cholesterol buildup in the lining of blood vessel walls and insoluble fiber provides bulk in the intestinal tract, holding water to cleanse and move food quickly through the digestive system. They're also nutritious and a great way to take care of snack cravings.
•Leafy dark greens: The dark leafy greens such as kale, collards, spinach, turnip greens, mustard greens, and Swiss chard are jam-packed with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein, and plenty of fiber.
•Carrots: It looks like Bugs Bunny was on to something—carrots really are good for you. They're loaded with antioxidants like beta-carotene as well as vitamins A, K and C.
•Plain, low-fat or non-fat yogurt: Plain yogurt is a healthy, nutrient-dense food that is another excellent source of high-quality protein, along with calcium, potassium and riboflavin. Scientists have also found that yogurt with active cultures (probiotics) may contribute to a healthy digestive system.
•Whole oats: This super food has a lot of soluble fiber, which reduces the risk of heart disease. And though they do contain lots of carbohydrates, their release is slowed by the fiber content, meaning you don't get an insulin spike. Speaking of which, when going for oats, don't go for the 'quick oats,' because they do cause your insulin levels to spike.
•Sweet potato: Another great food for the bodybuilder or strength trainer, the sweet potatoes makes it on to the list due to its high dietary fiber content, along with being an excellent source of vitamins A and C, as well as iron and calcium.
So there you have it—my list of the top ten foods you should be eating every day. While I certainly won't make any guarantees or promises that eating these foods will turn your life around, eating them daily will certainly put you on the road towards good health.
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