To have the body you always dreamed of; you will have to base your nutrition on the most powerful food rich in nutrients that can prevent various diseases and help muscle growth. But where to begin? What is the best food for weight loss? How much of such food should you consume?

We will answer those questions for you. You are what you eat- there is some truth in that. But there is also more to it. I am sure most people are trying to eat healthily, but sometimes that is simply not enough. You need to know what kind of food will help you get fit and healthy and also help you stay that way.

various healthy food placed on a wooden board

Turkey Breasts

Turkey breasts contain 70 calories in 100 grams. You should eat them three times a week. If you prepare this meat without skin, it will hold about 7 grams of protein in 30 grams of weight, and proteins are essential in muscle growth.

Turkey meat contains a lot of vitamin B, zinc, and selenium that helps in the prevention of many forms of cancer. It also has a large number of amino acids with a small percentage of saturated fat. You can purchase the turkey meat prepared in many different ways so your meal will always be different.


One small bowl of tomatoes contains about 80 calories. You should eat them four times a week. Tomatoes are very healthy because they contain lycopene. Lycopene is a potent antioxidant that is found in the pigment that gives tomatoes a red color. It helps in the treatment of many diseases, first and foremost, prostate cancer.

You can eat tomatoes fresh or cooked without almost any change in its structure, the only difference between raw and cooked tomatoes might be in the absorption of lycopene, it becomes easier for the body if the tomatoes are cooked.

It would be ideal if you could start your day with one cup of tomato juice and use tomato sauce as dressing several times a week.

Olive oil

One spoon of olive oil contains about 120 calories. Try to consume at least two spoons of olive oil a day.

Olive oil is rich in monosaturated fats, which makes it very good for the heart. Studies show that we can reduce the risks of heart conditions if we replace two spoons of saturated fat with two spoons of unsaturated fat.

However, this is not the only reason why you should consume olive oil. This oil has anti-inflammatory properties meaning it can help with the reduction of pain. You can use olive oil while cooking or in salads, but you can also mix one spoon with your protein shake.

a few olives next to a round clear bowl filled with olive oil


One small bowl of beans contains 230 calories. You should eat two portions a week.

Even though beans are a tiny vegetable, they can provide us with energy and make us feel full longer than any other food.

The reason for this is that beans have a lot of fiber that induces the feeling of fullness in our bellies, and also beans are rich in a very complex form of carbs that body converts to energy for a very long period. Like meat, beans are rich in protein, but unlike meat, it does not contain saturated fat.


One glass of milk contains 120 calories. Drink three cups of milk a day. You know milk is good for your body. What you do not know is that you can harm your body if you don’t drink enough milk.

If you don’t consume enough dairy products body starts to release hormones that lead to piling up calcium and fat along with it. However, since milk has a lot of calories, you should be careful about how much you drink. Also, milk stimulates fat burn and slows down piling up of fat.

Green Tea

One cup of green tea contains two calories. Drink one to three cups a day. Green tea helps with the prevention of almost all serious diseases such as cancer, Alzheimer’s, and many others. It even helps with weight loss. You can drink it warm or cold it makes no difference.


One large egg contains about 70 calories. You should eat three to seven eggs a week.

Eggs contain 4 grams of pure amino acids that participate in muscle development; they also contain the highest doses of a vitamin called choline that is known to better our memory. Eggs provide the muscles with all the nutrients needed for their growth.


Water contains zero calories. You should drink at least eight glasses a day. I’m sure you already know you should drink a lot of water. There is a good reason for that!

Water helps the body to get rid of toxins, regulates body temperature, works as a joint isolator, prevents the development of kidney stones, and supplies the body with crucial minerals. Water also helps a lot with weight loss. For example, if you drink a glass or two of water before the meal, maybe you won’t be hungry anymore.

Sweet Potatoes

One average size potato contains about 100 calories. Eat one potato a week. About a hundred grams of sweet potato contains more than 100% of all our daily needs in beta-carotene, high amount of iron, and high amount of vitamins C and E. All these nutrients combined to protect the body of all sorts of cellular damage.

It is beneficial for those athletes that practice sports in extreme conditions such as high altitude, heat, cold, or pollution. Also, it is the best food for muscle recovery after the workout.

four tomatoes sprinkled with water on a black surface


One cup of yogurt contains about 150 calories. You should take 3 cups of any dairy product a day. Yogurt has all of those good properties as milk, but it also has active cultures that increase the number of bacteria that fight the germs within our bowels.

Why is this important? Yogurt helps with the prevention of various diseases. It Turns out that people that drink yogurt often, rarely have a cold. It contains calcium that not only helps with fat burn but makes us feel full, which makes it useful when we want to lose weight.


Fifteen grams of almonds contains about 80 calories. Eat almonds three times a week. Almonds are rich in protein, fiber, and vitamin E. They are great for your skin, heart, and digestive tract.

Even though almonds contain a high amount of unsaturated fat, a lot of people avoid them because of a high number of calories. That is wrong! If you eat small amounts of almonds, you will not gain weight, and since almonds are solid food large number of calories they contain never get absorbed in the body.


A hundred grams of beef contains 170 calories. Eat three to four portions a week. Beef not only contains a considerable percentage of amino acids, but it also contains a lot of iron.

Beef is so rich in nutrients that one portion (100g) of beef satisfies 10% of our recommended daily intake of nutrients, including protein, vitamins B6 and B12, selenium, phosphorus, niacin, and riboflavin. If you are concerned about fats, do not be, beef is nowadays 20% purer than it was ten years ago.


One smaller bowl of broccoli contains about 30 calories. Eat at least two portions of broccoli a week. This vegetable should be on top of your list of vegetables. It is rich in iron, calcium, vitamin C and fibers. Broccoli is very good for our bloodstream and in the prevention of cold.


One smaller bowl of spinach contains seven calories. It is full of fiber, calcium, and almost the entire daily dose needed in beta carotene that is good for our immune system and our eyesight.


One cup of soy contains about 300 calories. You should eat soy twice a week. Soy contains all the proteins as meet, all-fiber as cereals, and all the vitamins and minerals like the best fruit and vegetables.

If you don’t like tofu or soy milk there are many other ways to increase your intake of soy. Soy protein that is used in the production of various protein shakes not only is healthy; it is also delicious.

These are some of the healthy foods you need to have in your diet. Just remember food does not mean much without the workout, the same as a workout does not mean much without a balanced diet.