What Top 20 Foods Benefit Health The Most?

What top 20 foods benefit health the most? Fortunately, healthy choices are available; it just takes a little extra effort and discipline. Here's a hint though - you're not likely to find these top 20 foods at a drive-thru. Learn more.

TOPIC: What Top 20 Foods Benefit Health The Most?

The Question:

With high rates of obesity and soaring success of fast food restaurants, one must keep a check on the foods they consume. To maintain a healthy lifestyle, one must follow a healthy diet plan.

What top 20 foods benefit health the most?

What are 5 foods that one may be lead to believe are healthy, but actually are not?

Are we actually losing some of the nutritional values that were once in our foods?

Bonus Question: How can one balance the healthy foods with their not-so-healthy urges to still maintain a healthy diet?

Show off your knowledge to the world!

The Winners:

      1st place - 75 in store credit.
      2nd place - 50 in store credit.
      3rd place - 25 in store credit.

To use your credit, e-mail Justin @ justin.podzimek@bodybuilding.com for more info.

1st Place - soundcheck129
View This Author's BodySpace Here.

With high rates of obesity and soaring success of fast food restaurants, one must keep a check on the foods they consume. To maintain a healthy lifestyle, one must follow a healthy diet plan.

Despite the fact that we live in a society with easy access to the highest level of nutritional knowledge at any point in history, the world has incredibly poor eating habits. Of course, society isn't helping, with mammoth-sized portions everywhere and diet destroyers lurking in the most innocuous places.

An iced coffee with 50 grams of sugar? No thanks. It's enough to make one want to live off in the wilderness. Fortunately, healthy choices are available; it just takes a little extra effort and discipline to find them. Here's a hint though - you're not likely to find these top 20 foods at a drive-thru near you.

It's Enough To Make One Want To Live Off In The Wilderness.
+ Click To Enlarge.
It's Enough To Make One Want
To Live Off In The Wilderness.

What Top 20 Foods Benefit Health The Most?

There is a nearly endless amount of healthy foods, so picking the absolute best can be a tough task. What I've done is compiled a list of very healthy choices packed with vitamins and minerals, but delicious flavor as well. Because after all, it doesn't really matter how healthy something is if you can't bear to eat it. Choosing to be as health-conscious as possible is a lifestyle, which means that you have to be able to LIVE a little - don't forget that.

Knowing Your Vitamins And Minerals!
[ Click here to learn more. ]
Knowing Your Vitamins And Minerals!
While Vitamins and Minerals are essential to your diet, it is nice to know what a serious deficiency and large excess of each can do to your mental and physical health!
Joseph Amici

1. Yams

    An apple a day may keep the doctor away, but I find Yams to be much more delicious, and these cousins of sweet potatoes are also more versatile. In addition, one cup of yams packs nearly 30% of your RDA of Vitamin C, Potassium and Manganese, as well as more than 20% of your daily fiber and 15% of Vitamin B6. And all that comes in a tasty, 160-calorie serving.

2. Avocados

    The lean, green, cholesterol-fighting machine. Avocados are rich and creamy and compliment nearly any dish. And while they are high in fat, it's nothing to be afraid of, as it is largely monounsaturated, and helps lower cholesterol as well as promote better absorption of nutrients from other foods.

The Lean, Green, Cholesterol-Fighting Machine.
+ Click To Enlarge.
The Lean, Green, Cholesterol-Fighting Machine.

3. Apricots

    This orange-colored fruit packs plenty of Vitamin A and Vitamin C, as well as fiber and Potassium. The beta carotene in Apricots boosts eye health and prevents damage from free radicals. The antioxidants in apricots would make them worth eating even if they weren't as delicious as they are.

4. Crab

    No offense to pork, but I think crab should be "the other white meat." Crab is ridiculously low in fat and also provides Vitamin B12 and Zinc, which help your immune system fight off disease. Crab is also high in protein, which has a high thermic effect and is essential for building muscle.

Do You Think Crab Should Be The New 'Other White Meat'?

Oh Yeah!
Um No!
Maybe 'Another White Meat'.

5. Almonds

    Another fatty favorite, almonds are very versatile and are high in fiber. But that's not all. In addition to the brain-boosting unsaturated fats, almonds contain nearly half of the RDA for Vitamin E, Manganese, about one quarter of the RDA for Manganese and Tryptophan and 20% of the RDA for Vitamin B2 and Phosphorus. In addition, almonds are loaded with protein and are easily portable.

6. Spinach

Help. Fresh Spinach Leaves.
[ Click To Join The Thread. ]
Help. Fresh Spinach Leaves.
Today my mom bought first from market: "fresh spinach leaves", I dunno what I should do with that. How should I cook it? Should I add butter? Cream cheese? What low calories sides dish can I do with this?
Started By:

7. Pinto Beans

    Ah, the magical fruit - beans. In addition to providing protein, pinto beans are filled with fiber, folate, iron, copper and Vitamin B1. Pintos compliment every type of cuisine and are very inexpensive, which is another very important consideration. Pintos are a great source of complex carbohydrates and contain folate, which fights birth defects and heart disease.

Pintos Compliment Every Type Of Cuisine And Are Very Inexpensive.
+ Click To Enlarge.
Pintos Compliment Every Type Of
Cuisine And Are Very Inexpensive.

8. Eggs

    The incredible, edible egg, egg-celent, etc. There's a reason so many lame puns have been made with the name of this food - it's a nutritional powerhouse. Packing just the right amount of protein, unsaturated fat, and saturated fat for testosterone boosting, eggs have it all. Additionally, eggs are chock-full of B Vitamins, Selenium and Vitamin D. Pretty egg-straordinary.

9. Garlic

Ward Off Colds With This Common Ingredient Found In Your Spice Rack!
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Ward Off Colds With This Common Ingredient Found In Your Spice Rack!
With cold and flu season still underway, more and more people are starting to look at natural approaches to fighting off colds.
Shannon Clark

    What's more, garlic has B Vitamins and Vitamin C as well as heaps of Manganese. Garlic is also touted as a natural antibiotic, antioxidant and even a tool for prevention of the common cold! 3 You know something is good when people not only eat it but supplement it.

10. Tomato

    There's a lot of debate over whether this is a fruit or vegetable, but does it really matter? All you need to know is that tomatoes are incredibly healthy. Tomatoes are a great source of the antioxidant lycopene, which is protective against certain cancers and heart disease. That's only the beginning though, because tomatoes have very high concentrations of Vitamin A, Vitamin C and Vitamin K, as well as potassium and fiber.

Do You Consider A Tomato A Vegetable Or Fruit?

It's A Vegetable.
It's A Fruit.
I Don't Know. I Don't Eat Tomatoes.

11. Salmon

    Nothing fishy about this one. Salmon is delicious, packed with protein and contains much lower levels of mercury than the bodybuilder's best friend, tuna. Salmon is easy to cook and is available frozen, fresh and canned year round. Salmon is also loaded with unsaturated fat to boost the immune and cardiovascular systems.

    This fish is very high in Omega-3 fatty acids, which cannot be made by the body and are found in few other foods. In addition, Salmon is loaded with Vitamin D and B vitamins, niacin and magnesium.

The Ultimate Guide For Fish And Seafood!
[ Click here to learn more. ]
The Ultimate Guide For Fish And Seafood!
Many athletes have a large part of their daily diets that consist of fish and seafood. The reason is obviously quite simple - protein.
Dr. David Ryan

12. Broccoli

    This is a very tasty vegetable, and it packs an incredible amount of nutrition in a very small serving. Think I'm exaggerating? Consider this - 43 calories worth of broccoli has more than double the RDA for Vitamin C, nearly twice the RDA for Vitamin K, and a ton of fiber, B vitamins, potassium and iron, as well as a decent amount of protein. Forget V-8, grab some broccoli instead. This is incredibly easy to cook and a great side dish for just about anything.

Broccoli Packs An Incredible Amount Of Nutrition In A Very Small Serving.
+ Click To Enlarge.
Broccoli Packs An Incredible Amount
Of Nutrition In A Very Small Serving.

13. Soybeans

    Soy often gets a bad rap because a lot of people are afraid it will have detrimental affects on men. However, soybeans actually have some great benefits - a recent study specifically in men found that soy protein improved cholesterol significantly and "would be effective in reducing the risk of cardiovascular disease" for men. 4

    As if that wasn't enough of an endorsement, soybeans are very high in fiber, protein, iron, Omega-3 fatty acids, Vitamin K and Vitamin B12, magnesium and copper.

Soy VS Whey Protein.
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Soy VS Whey Protein.
By doing some research, I have found that soy protein often times has less calories and cholesterol than a whey. Now, I am trying to intake protein, while keep the calories and fat down, as I am trying to lose some weight, while building lean muscle.
Started By:

14. Yogurt

    Be careful with this one. When I say yogurt, I don't mean the stuff pumped full of high fructose corn syrup and other sweeteners. Natural yogurt is rich in B-vitamins and zinc, and provides a slow-digesting protein in addition to calcium and probiotics, which improve digestion.

    Studies have also shown yogurt to lower LDL cholesterol and raise HDL cholesterol, improve immune response, and even boost fat loss!5 It's also incredibly versatile, and can be used as a snack, dessert, a filling for baked treats and even a main ingredient in creamy sauces. Try some Greek yogurt for a twist and some extra protein.

15. Figs

    Just another reason to love Fig Newtons. You may not think of figs as healthy, if you think of them at all, but they have an abundance of benefits. Figs are filled with potassium and fiber, as well as Vitamin B6, which is linked to the production of serotonin, the neurotransmitter linked to happiness. Figs also lower blood pressure, protect against breast cancer and diabetes, promote bone density and reduce water retention. 6

Just Another Reason To Love Fig Newtons.
+ Click To Enlarge.
Just Another Reason To Love Fig Newtons.

16. Kiwifruit

    This fuzzy fruit is fun to eat - slice it open down the center and then scoop it out of each side. It's so tasty that you may forget about its benefits, but I won't - Kiwi packs more Vitamin C per serving than oranges in addition to Vitamin E, fiber, potassium and magnesium.

    This green fruit also is a great source of antioxidants and protects against colon cancer, macular degeneration, asthma and blood clots. Additionally, it keeps blood sugar levels stable and protects DNA in your body's cells.7

Asthma 101: What Is It, Who Has It, & What Causes It.
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Asthma 101: What Is It, Who Has It, & What Causes It.
Think you are suffering from asthma or know someone who suffers from asthma? This article will give you the ins and outs of asthma.
Matt Weik

17. Lentils

    I first gained an appreciation for lentils when I had them in Indian food, but they can be used in any cuisine, mixed in rice, soup, or on their own. They are an excellent source of protein and complex carbohydrates, a ton of fiber and folate, and isoflavones, which may inhibit breast cancer. 8 Lentils also promote heart health, stabilize blood sugar, and are an excellent source of iron.

18. Quinoa

    How healthy is Quinoa? So healthy that the underappreciated and somewhat rare seed was once known as the "gold of the Incas." Quinoa is an excellent substitute for grains for those on gluten-free diets, but it is much more than that. High in protein, iron, riboflavin and magnesium, quinoa has many benefits. A few of them are: protection against migraines, hypertension, breast cancer, gallstones, asthma, heart disease and diabetes (9).

Any Of You Guys Eat Quinoa?
[ Click To Join The Thread. ]
Any Of You Guys Eat Quinoa?
I know it is supposed to be some kind of "super" grain and is a great source of fiber, protein, etc. but what I really want to know is how good does it taste?
Started By:

19. Cinnamon

    This bark is so easy to use and compliments so many food, it's almost unacceptable not to use it everyday. Ground cinnamon is incredibly low in calories, yet still has an incredible amount of benefits.

    Studies have shown that cinnamon can control blood sugar, prevent blood clotting and the growth of microbial fungi, improve colon health and prevent heart disease. It also contains iron, calcium and fiber, and one study showed that the mere scent of cinnamon boosted brain activity.10

20. Acai Berry

    If you've been anywhere near the fitness community lately, you'll know that Acai is everywhere right now. However, I was hesitant to add it to my list because so many of its claims have not yet been scientifically confirmed.

Acai Berries - Do They Live Up To The Hype?
[ Click here to learn more. ]
Acai Berries - Do They Live Up To The Hype?
It seems almost everyone - young or old, fit or unfit, fat loss oriented or muscle bound is considering adding this highly discussed berry to their diets.
Shannon Clark

    The benefits are pretty amazing though, so I couldn't justify leaving it out. Acai is powerful stuff, with fiber, unsaturated fats, minerals and an incredible amount of antioxidants. It is also lauded for its detoxification abilities and improving skin tone, heart health, sleep, sexual performance and digestion. Additionally, Acai has valuable amino acids and is supposed to increase energy levels. 11

What Are 5 Foods That One May Believe Are Healthy, But Actually Are Not?

Even if one is trying to be health-conscious, it can be difficult to make the right choices. There are plenty of healthy-posers out there, and a lot of manufacturers try to market their products as healthy even though they are far from it. Be careful, here are some to avoid.

1. Granola/Granola Bars

    These are often marketed as earthy, a natural and convenient snack that is healthy, made primarily of oats. The only problem is the added ingredients - things like chocolate chips, sugar coating and the high-fructose corn syrup used to hold them together.

These Are Often Marketed As A Natural And Convenient Snack That Is Healthy.
+ Click To Enlarge.
These Are Often Marketed As A Natural
And Convenient Snack That Is Healthy.

    Even "high protein" granola bars only contain about 5 grams of protein, which isn't much when weighed against the simple carbohydrates and other unhealthy elements.

2. Iced Tea/Vitamin Water

    Just because an athlete endorses something, it isn't necessarily healthy. Case in point: Vitamin Water. While this product does contain vitamins, it is also loaded with sugar, often containing as much as a regular soda, and we all know how healthy that is.

    The same goes for iced teas, such as Snapple. While tea leaves do have benefits, they are dwarfed by the insane amount of added sugar. Something like "Mango Madness" sounds like it may be the equivalent of a V-8, but it's not... and it truly is madness.

Health Benefits Of Drinking Tea.
[ Click here to learn more. ]
Health Benefits Of Drinking Tea.
Green tea has shown far greater antioxidant protection than the well know polyphenols in antioxidant vitamins such as C and E.
Fawnia Mondey

3. Frozen Yogurt

    Don't get me wrong, I love frozen yogurt, but I realize that it is dessert. While it may be marketed as a healthy ice cream alternative, it's essentially the same thing. Don't think for a second that Mint Chocolate Chip frozen yogurt is better than Mint Chocolate Chip ice cream.

    Although the frozen yogurt is probably lower in fat, it still contains a boatload of sugar, usually in the form of high fructose corn syrup, and may contain partially-hydrogenated oils, the euphemism for trans fat. It looks like ice cream, it tastes like ice cream... it's gotta be the nutritional equivalent of ice cream.

4. Caeser Salad

    There isn't much dispute about this: salads are usually the healthiest option around. Except, of course, when it's a Caesar Salad. It does contain greens, but it's also covered in fatty, oily dressing, a variety of cheeses and croutons (also known as stale bread).

Salads Are Usually The Healthiest Option Around.
+ Click To Enlarge.
Salads Are Usually The
Healthiest Option Around.

    This is one of the few salads that routinely contains more calories and fat grams than most entrees on the menu. And to think a lot of dieters may have this just as a first course? Hopefully they'll know to skip the frozen yogurt for dessert.

5. Muffins

    You may wonder what's wrong with muffins. After all, they're not cupcakes, right? That's right, but that's about all you can say about them that's positive. The first issue is that these are massive, definitely more of a meal than a snack.

Do You Treat Muffins As A Meal Or A Snack?

They're Big Enough To Be A Meal.
They're Only Filling Enough To Be A Snack.
I Don't Like Muffins.

    Here's a shocker... try grabbing a Pumpkin Muffin from Panera. Seems like a healthy enough choice, right? Wrong. The muffin clocks in at 530 calories, with 20 grams of fat, 82 grams of carbohydrates (47 of which are sugar), and only 6 grams of protein. 12 Not exactly a great way to start the day. Worse, a lot of muffins contain HFCS and shortening or partially-hydrogenated oils. Muffins are tricky - they hide behind fruity flavors and healthy assumptions before pounding you with sugar and trans fat.

What To Watch Out For

    If you feel that a food that's being marketed as healthy may not be, keep a few facts in mind:

    • "Low Fat" doesn't mean healthy. A lot of times, the flavor from fat is replaced by a lot of simple sugars, which doesn't make it any healthier.
    • Trans Fat is sneaky. Just because something says it has "0g Trans Fat per serving," it could still contain Trans Fat due to a loophole in labeling laws - any amount under .5g is legally allowed to be listed as 0, and if you're using more than one serving, then you may be getting a heaping of Trans Fat.

    Good And Bad Fats!
    [ Click here to learn more. ]
    Good And Bad Fats!
    Body fat usually results from an inadequate diet and is comprised of carbohydrates and unhealthy fats. Get facts about the good and bad fats, their effects on the body, and tips to keep body fat in check.
    David Robson

      Your best bet is to check the ingredient list; if it contains any of these terms, it has Trans Fat: shortening, partially hydrogenated vegetable oil or hydrogenated vegetable oil, trans fatty acids.

    • Sugar also hides behind other names. If an ingredient list contains any of these terms, it can be read as sugar: high fructose corn syrup, corn syrup, evaporated cane juice, rice syrup, dextrose, crystalline fructose.
    • If something appears too good to be true, it probably is. Always use common sense.

If It Appears Too Good To Be True, It Probably Is.
+ Click To Enlarge.
If It Appears Too Good To
Be True, It Probably Is.

Are We Losing Some Of The Nutritional Values That Were Once In Our Foods?

Sadly, we are losing some of the nutritional values that used to be in our foods. Technology is great, but sometimes it can rob nutrients from food. For example, microwaving cauliflower can cause it to lose up to half of its antioxidant value! Similarly, pressure cooking and boiling can drastically decrease antioxidant levels.13 Canned vegetables also contain fewer nutrients than fresh.

Also, modern farming techniques, including the use of fertilizer, using less than optimum soil and not rotating crops properly can lead to nutrient and even flavor loss. For this reason, try to pick organically grown produce, which tends to be more nutritious.14

Not Rotating Crops Properly Can Lead To Nutrient And Even Flavor Loss.
+ Click To Enlarge.
Not Rotating Crops Properly Can Lead
To Nutrient And Even Flavor Loss.

Lastly, modern society has trained people to indulge, and instant-gratification, fast food restaurants tend to be far less healthy, and products everywhere focus on taste first and nutrition second.

How Can One Balance The Healthy And Unhealthy To Maintain A Healthy Diet?

Despite what you may think, healthy eating habits don't have to be an all-or-nothing situation. You can still indulge in your favorite, tasty dishes without worry that you will jeopardize your health unnecessarily. As long as you practice moderation, you should be fine.


Video Tip Of The Week
Tiffany Forni's Cheat Meal Tip!

Bodybuilding.com is now bringing to you weekly video tips starring IFBB pro bodybuilders, nutrition experts, doctors, trainers, and other familiar faces - all bringing you short, quick, concise tips that you can put to use immediately! Tiffany Forni has some advice when it comes to indulging in your favorite foods.

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The ultimate factor that determines weight gain and loss is whether you are in a caloric deficit or surplus. What this means is that no particular food will cause you to gain fat just because you ate it. But if it pushes you into a caloric surplus for the day, you will gain weight.

One thing that is very helpful in balancing urges is to make things yourself. This way, you know exactly what is going into your food and you can control the portion sizes. It is pretty easy to make sensible substitutions to make your favorites more healthy. Some of them are:

  • Substitute two egg whites for every yolk
  • Substitute applesauce for oil in baking recipes
  • Substitute a sugar-free sweetener for sugar if you are cutting calories
  • Substitute protein powder for some of the flour in recipes to add a boost of protein
  • Substitute whole wheat bread and pasta for white bread and pasta
  • Substitute chicken broth or oil spray for oil when sautéing
  • Substitute cinnamon for cinnamon sugar

There are also 100-calorie packs available for just about every snack. Portion control is key - you can create your own 100 (or whatever) calorie packs by breaking a bulk size container into smaller portions using plastic bags.

One last thing - don't deprive yourself of something just because it isn't necessarily the most nutritious. If you are leading an active lifestyle, the damage will be minimal. And trying to avoid something that you absolutely love may lead you to binge later on. Enjoy in moderation.


  1. World's Healthiest Foods - Avocado: www.whfoods.com
  2. World's Healthiest Foods - Spinach: www.whfoods.com
  3. Garlic Health Benefits - www.garlic-central.com
  4. World's Healthiest Foods - Soybeans: www.whfoods.com
  5. World's Healthiest Foods - Yogurt: www.whfoods.com
  6. World's Healthiest Foods - Figs: www.whfoods.com
  7. World's Healthiest Foods - Kiwi: www.whfoods.com
  8. The 29 Healthiest Foods on the Planet - www.bellybytes.com
  9. World's Healthiest Foods - Quinoa: www.whfoods.com
  10. World's Healthiest Foods - Cinnamon: www.whfoods.com
  11. Acai Berry: www.wikipedia.org
  12. Panera Bread Nutrition Facts: www.panerabread.com
  13. 5 Ways to Cook Vegetables Without Losing Their Nutrients: www.rodale.com
  14. How Organic Food Works: www.howstuffworks.com

2nd Place - mrkdrt
View This Author's BodySpace Here.

With high rates of obesity and soaring success of fast food restaurants, one must keep a check on the foods they consume. To maintain a healthy lifestyle, one must follow a healthy diet plan.

Sometimes it's hard to eat know what foods to eat, why to eat them, and which "healthy" foods to avoid. But with the following healthy food option tips, we can make better, informed meal choices, for a healthier lifestyle.

What Top 20 Foods Benefit Health The Most?

I made my top healthiest food choices list based on certain criteria. Not only would these criteria be important to my personal goals, but almost any fitness goal, or simply to eat healthier.

Fail To Plan And You've Planned To Fail.
[ Click here to learn more. ]
Fail To Plan And You've Planned To Fail.
In today's world we are always rushing, which leaves little time to eat a regular meal. Here are a few helpful ideas - such as planning, how often to eat, etc.
Jamie Eason

For most foods I chose, nutrient density was a big concern. Sure a food can have great benefit, but if I have to eat 500 Calories of it to gain the nutrients, it defeats the purpose of a balanced diet!

Major concerns when choosing carbohydrate sources included its level on the GI scale and its fiber content. This way I can maintain healthy blood glucose levels, and have sustained energy.

I'm going to try to organize my healthy food choices into macronutrient groups, in no particular order of "healthiness":


    Brown Rice

      Including the outer husk of rice, this grain is great to meet your "staples" category. Complex carbohydrates ensure you don't drastically spike your insulin, and keep you energized longer.

This Grain Is Great To Meet Your 'Staples' Category.
+ Click To Enlarge.
This Grain Is Great To
Meet Your 'Staples' Category.


      Sure, some people may shiver at the thought of plain oatmeal in the morning, but you'll end up doing your body real good. A good source of complex (low GI) carbohydrates and nutrient dense, it's a great start of your day, or anytime!


      After hearing how good broccoli is for my body, I stopped spitting it discretely into my dinner napkin. The health benefits are endless - including cancer-fighting properties! A fantastic fibrous green vegetable that can be added to nearly any meal!

Vegetables: The Unliked Heroes.
[ Click here to learn more. ]
Vegetables: The Unliked Heroes.
Believe it or not, vegetables may be just as important as protein for overall health and muscle building. Learn more about what they are and what they do right here.
Clayton South



      Blueberries are rich in antioxidants that can help prevent SEVERAL health disorders. Not only do they taste great, they actually are beneficial in fat loss programs (in combination with high fat diets).

    Sweet Potatoes

    Potato Or Sweet Potato?
    [ Click To Join The Thread. ]
    Potato Or Sweet Potato?
    I eat regular potato but I heard its bad comparing to the sweet one. What you guys think?
    Started By:



This Colorful Fish Is A Super Healthy Food Option.
+ Click To Enlarge.
This Colorful Fish Is
A Super Healthy Food Option.

    Albacore Tuna

      This fish is often found in cans, or packets. Sure a fresh fish can't be beat, but you can't beat the convenience of ready-to-eat tuna. This tuna still packs high complete protein and is easy to flavor for any palate.

    Chicken Breast

      Chicken breast is a great complete protein source, tastes great, and is low in saturated fats. Chicken also contains some vitamins and minerals - bonus!


      Shrimp are basically pure protein in the sense that nearly all calories are from the protein, having almost no fat or carbohydrates. Some people may avoid shrimp due to their "high cholesterol" content, but not to worry. In my opinion, it is saturated fats and not dietary cholesterol that increase cholesterol in your body. So eat up, they ARE healthy!

The Cholesterol Controversy.
[ Click here to learn more. ]
The Cholesterol Controversy.
Keep an open mind as you read and learn more about eggs, history of research, drug company priorities, how carbs are involved, and much more...
Ron Kosloff

    Low-Fat Milk

      Choose milk that's low fat (1% or skimmed). Dairy can have a bad reputation, but its great for a protein choice. Hey, our mothers made us drink milk for a reason! Rich in calcium - important for all ages.


      Yogurt comes with all the benefits of milk, PLUS active bacteria perfect for your gastrointestinal tract. This not only keeps you healthier, but also can improve your body's absorption of the nutrients from the foods you eat! Be sure to choose a yogurt with low fats and sugars.

Vegetarian Sources Of Protein: Part 2.
[ Click here to learn more. ]
Vegetarian Sources Of Protein: Part 2.
In part 2, Kristi goes into the option of dairy/egg products as a source of protein if you are a vegetarian who is willing to add dairy or eggs into your diet.
Kristi Lees

    Egg Whites

      Egg whites pack a good amount of complete protein while still enjoying low calories. Basically no fat, and cholesterol and carbohydrate-free, egg whites are a pure and healthy choice for protein.

    Cottage Cheese

      Low in fats, and a phenomenal source of casein protein - to keep a positive nitrogen balance in a longer period - cottage cheese is the bomb.


      I may catch heat for this one, but in my opinion soy is a healthy option for a complete protein source. It is also full of healthy vitamins and isoflavones - and great for the prostate (you guys).

Is Soy A Worthwhile Source Of Protein?

You Can Get Protein From Soy?

      Oh the evils people warn! As many studies as I've read on soy, positive and negative, it seems soy does not have the extreme estrogenic effect, nor the thyroid suppression some would like to think. But overall, soy is a healthy food option.



      Easy to eat on the go and dense in vitamins and minerals - these tasty nuts are also a good source of protein and contain mainly unsaturated fats!

    Natural Peanut Butter

      This favorite of mine can also be put under protein source, as it has quite a bit. But healthy fats are strong in natural peanut butter, and who doesn't love the taste of peanut butter? (No offense to those allergic)

All Natural - Sugar Free - Peanut Butter.
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All Natural - Sugar Free - Peanut Butter.
What kind should I look at buying? Is there somewhere online I can order it, and what is the lifespan on it (how long before it expires)?
Started By:


      This fruit is full of monounsaturated fats, insoluble and soluble fiber and important vitamins and minerals. Surprisingly, avocados pack in even more potassium than bananas! And even better - they tastes amazing in any application.

    Olive Oil

      Rich in healthy unsaturated fats (keeps HDL high), olive oil is great for meals - and your heart. Add it to your meals, or have a few teaspoons straight up! See it is a food! Your heart will be happy!

How Important Is Dietary Fat To A Bodybuilder?
It's so obvious how important proteins and carbohydrates are to a bodybuilder... However, fats seem to be often overlooked in a bodybuilder's nutrition plan.
[ Click here to learn more. ]

What Are 5 Foods That One May Believe Are Healthy, But Actually Are Not?

Instant Oats

    While these small packets may have you thinking you're having a healthy carbohydrate-rich breakfast low in calories, really the label speaks for itself. The flavoring not only includes artificial flavors, but is also very high in sugar - not the optimal carbohydrates you'd want.

Fruit Juice Beverages

    These beverages are laden with added sugars. Avoid these as the high amounts of simple sugars will cause a big spike in your insulin - which can lead to excess fat storage!

These Beverages Are Laden With Added Sugars.
+ Click To Enlarge.
These Beverages Are
Laden With Added Sugars.

Instant Rice

    Rice is healthy, isn't it? These quick rices, especially flavored, are convenient, but not so healthy. High GI and often include artificial flavors and coloring. And yes, some nutrients of the initial rice are lost in these products also.

Breakfast Cereals

    Ok, that may seem harsh. In truth, there are some healthy cereal choices. But hey, who thinks Corn Flakes, Rice Krispies and Cheerios are healthy? The commercials say so, right? Well in fact, these cereals (while may have some health benefit) are above 70 on the glycemic index - another insulin spiking, sugar-crash having food option.

Cheerios As An Alternative To Oatmeal?
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Cheerios As An Alternative To Oatmeal?
Are Cheerios a viable alternative to oatmeal? I am getting so sick of oatmeal. I have tried it every which way and have just gotten so sick of it. Can I substitute Cheerios?
Started By:


    Hey, they come in multigrain and whole wheat - that's good, no? Bagels are crammed full of carbohydrates, so dense, the calories are quite high for one measly bagel. One bagel can easily through off your meal plan's balance and your macros. Also, be sure when you choose whole wheat breads, you are getting whole wheat, and not just bread colored with brown sugar (yes, it happens).

8 High-Sugar Foods To Avoid!
[ Click here to learn more. ]
8 High-Sugar Foods To Avoid!
Get the facts on how much sugar bagels and other popular foods have and healthy alternatives that are available!
Shannon Clark

Are We Losing Some Of The Nutritional Values That Were Once In Our Foods?

In my opinion, organic meat and produce do enjoy more nutrition than their mass-farmed counterparts. These are the foods that most often find their way into our meals.

A way to tackle this issue is to buy from local farmer's markets - you can take home fresh and nutritious produce, without the steep rates organic food stores would have you pay. Win, win. Also when buying meat products, ask the monger or consult the label to ensure the animals are fed with actual food, and not just scraps and junk.

Ensure The Animals Are Fed With Actual Food.
+ Click To Enlarge.
Ensure The Animals Are
Fed With Actual Food.

How Can One Balance The Healthy And Unhealthy To Maintain A Healthy Diet?

The best way I put this is try your best. Let's face it, especially if you're eating strictly healthy foods, your urges for some "cheat foods" can sometimes be overwhelming. In my opinion, unless you're pre-competition, you can afford a cheat meal now or then.

Sure you may succumb to temptation of cheat foods once in a while, but get over it, and get back on the health wagon! Just try not to go overboard. Try not to look forward to your cheat meal, or expect it - eat as best you can until you feel you need to cheat. Sometimes, you may lose the cravings and last longer without cheat foods than you think!

3rd Place - History in Effect
View This Author's BodySpace Here.

Stay Away From Obesity And Stay In Shape

With high rates of obesity and soaring success of fast food restaurants, one must keep a check on the foods they consume. To maintain a healthy lifestyle, one must follow a healthy diet plan. Nutrition is the also of importance when you are training in the gym.

The proper foods give your body energy and help in building stronger muscles. These foods will include protein, carbs, and fat sources. This plan that follows will target not just the average person, but also bikini, fitness, figure, and bodybuilders alike. It is time for History in Effect to weigh in and offer detailed info!

What Top 20 Foods Benefit Health The Most?

1. Tuna

    Tuna an amazing protein source and make sure you get the kind that is mercury-free to be extra safe. You can get 20gm of protein in just 4oz and its cheap. You might as well include fish in general. Fish helps protect your heart and you see that in the sales of fish oil and numerous studies.

Tuna = The Best Food For Bodybuilders!
[ Click here to learn more. ]
Tuna = The Best Food For Bodybuilders!
Cans of tuna vary in its nutritional value but you can find cans that contain up to about 30 gms protein, 1 gms carbs, 0 fats per 100 gms. Learn more about tuna and recipes here!
Matt Ryan

2. Skinless Chicken Breast

    I love eating chicken from fast-food places, but I don't eat that much of it. Chicken without skin is much healthier for your body and is so tasty.

3. Egg Whites

    I'm not talking about the yellow inside of the egg, but the clear liquid part of it. No, I'm not hating on eating whole eggs (3 or less a day), but I am saying that egg whites are much healthier. I can make an egg salad or sandwich. Eggs contains Vitamin B-12 which your body needs to break down fat.

I'm Not Hating On Whole Eggs, But Egg Whites Are Much Healthier.
+ Click To Enlarge.
I'm Not Hating On Whole Eggs,
But Egg Whites Are Much Healthier.

4. Yogurt

    First of all I love yogurt, not just because of protein, but because it is so healthy for you. It contains bacterias that help your digestion. I also saw in a Men's Health article on how yogurt contains CLA which is gaining fat for helping to keep off the fat.

5. Spinach

    First off its a green leafy vegetable which means it is filled with iron and helps with digestion in the body. You can use spinach in a salad or even cook it. I don't like spinach cooked, but I know its healthy. Spinach has lutein which is related to your eyesight, so why not enjoy spinach.

Do You Like Spinach?

Yes I'm A Regular Sailor Man.
Not Really But I Eat It.
Ew No.

6. Oats

    I am not talking about flavored oatmeal, but I am talking about raw oats. Oats prevents you from being constipated due to the high fiber content and also can be used on the skin. I know some of you remembering people taking oat baths to keep their skin soft.

7. Broccoli

    I used to hate broccoli, but now I love it. It keeps your bones strong and keeps your eyesight strong.

8. Almonds

    Almonds are an amazing source of good fat that contains Vitamin E which is known to prevent free radicals from wreaking havoc after an amazing workout.

Almonds Are An Amazing Source Of Good Fat.
+ Click To Enlarge.
Almonds Are An Amazing
Source Of Good Fat.

9. Natural Peanut Butter

    I'm not talking about the amazing Skippy or Peter Pan which I enjoy on certain occasions, but the healthy natty kind. Natural peanut butter contains healthy monounsaturated fat which have omega-3s and omega-6s.

10. Prunes

    I hate prunes with a passion, but adding these into your meals will make sure you use the bathroom in no time. You won't be constipated again with prunes or for that fact, plums.

11. Potatoes

    No, not those homemade French fries or Lays chips. I'm talking about sweet potatoes (or yams because nobody knows the difference... LOL!) and white potatoes. They combine an abundance of nutrients like iron and vitamin A.

12. Mushrooms

    I have eaten mushrooms only in spaghetti because of my dislike of them. "This fungi's metabolites - by-products created when mushrooms are broken down during digestion - have been shown to boost immunity and prevent cancer growth, report researchers in the Netherlands." (http://www.menshealth.com/mhlists/he...oods/index.php)

13. Salmon

    I love salmon because it contains omega-3s to protect you from damage after training or if you get injured.

14. Banana

    Athletes know what I am talking about. Bananas contains a lot of carbs, but also have potassium. There are times on the court when your cramp up. The banana helps to replace some of the lost nutrients you experience. It is a lot cheaper than Gatorade or Powerade.

15. Canned Beans

    Kidney beans are so amazing and packed with nutrients keeping you constipated-free and keeping cholesterol at bay.

16. Quinoa

    What are you talking about... well let me inform you that quinoa contains fiber and more than 10 grams of protein in just half a cup. They have a nutty taste to them.

17. Tomatoes

    They contains lycopene which protects your prostrate from getting cancer. Prostrate cancer is a big thing and you should put tomatoes into your arsenal to combat it.

18. Turkey

    Get it lean and you will reap the rewards. It contains protein and can be prepared in a variety of ways.

19. Citrus Fruit

    These includes oranges, tangerines, and nectarines which all contains adequate amounts of Vitamin A and C.

20. Skim Milk Or 1% Milk

    Milk is amazing in anything from cereal to cakes. Calcium keeps your bones strong to prevent bone cancer.

What Are 5 Foods That One May Believe Are Healthy, But Actually Are Not?

1. Granola Bars

    They contains high fructose corn syrup; aka: death in a bottle. The oats might be nutritious, but its slathered in HFCS.

2. Anything Fat-Free

    They are usually highly processed food and they enter your blood fast getting your insulin level to rise which increases fat storage.

3. Dried Fruits

    I love dried bananas but they appear to be much healthier and nutritious. Well, after actually looking at the lable... They contain too much sugar. Also, I can go through plenty of bags of them and still be hungry.

4. Fruit Smoothies

    These are healthy because you just mix fruits together with some ice and voila... healthy... not! They have lots of sugar and those dreaded HFCS (high fructose corn syrup) wreaks havoc again.

5. Diet... Stop It... Soda

    Add in those artificial colors and everything not natural. Also, I find it a lot easier to drink more diet soda than regular.

Are We Losing Some Of The Nutritional Values That Were Once In Our Foods?

No, I just feel sometimes the labeling can be deceiving. We are making advances in the nutrition industry, but a lot of people are marketing their products in deceiving ways.

Right now, the focus is on organic product and people just smack organic on their label because they barely pass the organic standard. I am tired and sick of people trying to make a profit without having any respect or concern for the consumer. There is nothing wrong with making a profit, but I would like to see quality standards followed too.

How Can One Balance The Healthy And Unhealthy To Maintain A Healthy Diet?

I been saying this for so long that it's a record playing over and over. Put a cheat meal into your week so you can enjoy your favorite foods. Schedule it in advance and you will be fine. This will keep you motivated at the end of the week or whenever you put it in your schedule to go on. Moderation is the key - just because I said almonds are good doesn't mean you need to eat the whole bag.