These foods help build muscle while you lose weight, strengthen bones, protect against heart disease and lower blood pressure. Be sure to eat three meals daily, along with three snacks, and focus on foods from the list. Variety in food selections is key to maintaining good health by providing all of the necessary vitamins and minerals, along with protein, carbohydrates and fat.
Whole grains include brown rice, oats, whole wheat breads and pastas. Whole grains contain fiber, protein, thiamine, niacin, riboflavin, vitamin E, magnesium, calcium, potassium and zinc, all of which help build lean muscle. Whole grains also provide energy. Be sure when choosing grains that the word “whole” is included in the package label, otherwise you may buy imposters without the healthy fiber or nutrients.
Almonds, pecans, and walnuts are good for building muscle and providing satiety. Nuts contain healthy fats and protein that help protect the body from obesity, certain types of cancer, and heart disease. Nuts also provide vitamin E, folate, fiber, magnesium and phosphorus. Choose unsalted nuts as too much sodium can cause blood pressure to spike
Peanut butter is a super food in building muscle. Peanut butter provides protein, healthy fats, vitamin E, niacin and magnesium. It is important to choose all natural, sugar free peanut butter.
Raspberries and Other Berries
Berries contain antioxidants that protect against disease and preserve eyesight, fiber and vitamin C. Berries are a good choice for something sweet, instead of sugary, high fat foods that provide empty calories.
Olive or Canola Oil
Olive and canola oil boost the immune system while lowering cholesterol. These oils protect against heart disease and high blood pressure, while providing vitamin E and healthy fats. Watch out for hydrogenated oils or trans fats, which do not have the same protection.
Eggs contain protein and vitamins A, and B12. Eggs help build muscle while burning fat. Egg Beaters have no yolks, but do have the nutrients with fewer calories.
Turkey and Lean Meats
Turkey, chicken, lean steak and fish are good sources of protein, iron, zinc and omega 3’s, vitamins B6 and 12, phosphorus and potassium. Lean protein strengthens the immune system while building muscle, protects against memory loss, mood disorders and obesity.