I'm preparing for the Army. What is the most nutritious foods I can eat? [ if possible can you make a menu? ]

Answer 1

"Eating clean" will probably be your best bet.

Fresh fruits and veggies, whole grains, lean proteins. Stay away from processed foods and starches.

I really like the "Body for Life" approach, where you eat 6 mini-meals a day, about 200-300 calories.

A sample menu from my diet:

Breakfast - 2/3 cup organic granola; 1/2 c. skim milk; banana.

Snack - 1/2 cup slow-cooking oatmeal made with 1/2 cup skim milk and 1/2 cup water, mixed with 1/4 cup pure pumpkin, cinnamon and splenda to taste. Sometimes I'll add 2 hard-boiled egg whites.

Lunch - tuna mixed with light mayo, 2 pieces whole wheat bread, piece of fruit or celery/baby carrots

Snack - 1 apple with peanut butter

Snack - whole wheat pita filled with egg salad made of 1 hard-boiled egg, 2 hard-boiled egg whites, mixed with light mayo.

Dinner- lean protein - chicken/fish/pork with 1 cup vegetables (asparagus, broccoli, etc) and 1/2 cup brown or wild rice. Or I'll make a pasta dish with lots of veggies and whole wheat pasta.

It sounds like a lot of food, but it's usually between 1500-1800 calories.

Answer 2

i cant sorry but just eat lots of protein it will help build mussel

Answer 3

A good nutrition program is very important, eating frequent small meals with some protein is very important in keeping the blood levels even. The object of this is to prevent blood sugar starvation by keeping a certain amount of usable sugars constantly going into the bloodstream. Only the proteins needed by the body at the time of digestion are utilized as proteins-the rest are changed into sugar and burned as energy food, increasing blood sugar level.

Whole grains, seeds, nuts, yogurt, chicken, Turkey, organic beef, tofu, beans, eggs, natural cheese, cottage cheese, vegetables and fruits should form the base of your diet. Protein should be the building block of nutrition. Consuming fruits and vegetables in their most natural form provides the most minerals and vitamins. Green vegetables provide incredible minerals that our body needs to help absorb vitamins as well as necessary fiber. Fresh fruit provides minerals, fiber and natural waters that are absorbed on a cellular level.

I've enclosed a sample menu of a days eating program. They should give you an idea of healthy balanced meals.

Banana Roll Treat
1 medium banana
1 Tbsp. of wheat germ
1 1/2 tsp. of honey
1 tsp. of pumpkin pie spice
1 1/4 Tbsp. of low sodium peanut butter
1 oz. of barley nugget cereal (Grape Nuts or similar)

Mix the cereal, wheat germ, and pumpkin pie spice in shallow dish. Smear peanut butter and honey on banana. Roll banana in the cereal mix to coat. Refrigerate, or eat immediately!


Afternoon

Turkey & cheese deli sandwich, fruit and salad

1/2 oz. of low fat or nonfat cheese of choice
1 tsp. of mustard
2 cups of mixed salad greens, or equivalent
1 serving of fruit of choice
2 Tbsps. of salad dressing, low fat or nonfat; low sodium
2 ounces of turkey breast, low sodium, cooked & sliced
2 servings of bread of choice
2/3 Tbsp. of egg-free low fat or nonfat mayonnaise

Evening

Beef Kabobs with Baked Potato and fruit and salad
Beef Kabobs
3 1/2 ounces of beef, loin cut, lean
1 onion, small
1 bell pepper
1/2 clove of garlic
1/2 tbsp. of olive oil
3 Tbsp. of white wine
1/2 tsp. of thyme

Rinse and trim beef of all visible fat; cut into 1-inch cubes. Cut onion into wedges, pepper into 1-inch squares, and mince garlic. In a deep dish, combine oil, wine (or white vinegar if you prefer), garlic and thyme; add beef, pepper and onion to dish, toss to coat, cover with plastic wrap and refrigerate for at least 30 minutes. Alternately thread beef cubes, pepper and onion onto skewer(s). Grill or broil; turn after 4-6 minutes, and continue for another 5-8 minutes, until done.

1 cup of mixed salad greens, or equivalent
1 Tbsp. of salad dressing, low fat or nonfat; low sodium
1 serving of fruit of choice

Snack

Fruit Smoothie Shake
1/4 cup of juice, unsweetened fruit juice of choice
3/4 cup of frozen strawberries
4 ice cubes
3/4 cup of milk substitute

In a blender, combine juice, strawberries, ice cubes, and milk substitute. You may sweeten the shake with a teaspoon of sugar (16 calories/4 grams of carbohydrate per teaspoon) or if you wish you could add a packet of artificial sweetener of your choice. If shake is too thick, add a few tablespoons of water.


Baked Potato
1 small potato (3 oz.)


Scrub potato and prick with fork. If microwaving, place on a paper towel. Microwave on high for approximately 2-4 minutes, depending upon the size. Turn over once and microwave another 2-3 minutes. If baking, bake in 375-degree oven for 40-50 minutes, depending upon the size. Let potato stand approximately 2-4 minutes. Serve.