There is a barge-load of information out there about what and how much to eat. A lot of that information can be confusing and sometimes contradicts itself. For example, eat eggs, but not the whole egg, just the egg white, though the yolk has good protein benefit, so you should eat egg yolks but not too many yolks because your cholesterol could spike and zzzzz…. Let’s make this simple. Here’s a breakdown of the main components of a balanced diet and the foods where you’ll find them (daily amounts provided by our friends at the National Academy of Sciences):

Protein – 45–60 g/day: Protein contains amino acids, which are what your body uses to actually build muscles. Your diet shouldn’t consist exclusively of protein, or going to the bathroom will be a whole new intestinal experience that won’t be pleasant and could be time-consuming (for balance, fast forward to Fiber). Strong concentrations of protein are found in meat, all fish, in particular canned tuna and salmon, chicken, turkey, and pork. Protein is also found in dairy products like cheeses, yogurt, and eggs, and foods like beans, some grains, and nuts.

Fiber – 25g–35 g/day: Fiber keeps you “regular.” That’s how the elderly refer to it.  In other words, it keeps your system (and the toilet) flushing on schedule. There is also proof that fiber can lower your cholesterol and reduce risk of diabetes. A lot of guys don’t eat enough fiber. Here’s how you can – bran cereals, uncut/unrefined whole oats (that'd be oatmeal), wheat and whole-grain breads, apples, pears, broccoli, carrots, and our favorite – beans.  Cue the campfire scene from Blazing Saddles, Cookie.

Potassium - 3,200 mg/day: Potassium maintains fluid production, so without it, your muscles would give out or at the very least, cramp up all to hell. Also potassium is considered to be a regulator of blood pressure. You probably know bananas have potassium. You can also find stronger concentrations in dried figs, yogurt, a baked potato, most meats and seafood, as well as lesser concentrations in virtually all other fruits and vegetables.

Vitamin D and Calcium – 1000mg/day: More than anything, you probably know Vitamin D and calcium are what you need for strong bones and teeth (know anyone who’s missing any teeth, besides your Grandpa? Don’t let that be you, it’s not pretty). Milk is the obvious source, so even though you’re not 5 anymore, have a glass or two a day of non-milkfat skim milk -- you haven’t needed additional milkfat since your third birthday. Supplement with low- or nonfat yogurt, cheese, fortified orange juice and certain nuts, like almonds. Can’t do dairy? Soy beans, rutabagas, broccoli, and sardines all have calcium - yum. Maybe you should just stick to the fortified OJ.

Vitamins B12, C, E: Vitamin B12 - 2.5 mg/day: helps make blood cells and is found in most foods with high protein – meats, seafood, and dairy products. Vitamin C (90 mg/day) is a powerful antioxidant and makes collagen, a key protein. It’s found in any fruit or vegetable with color. Vitamin E (15 mg/day) is also an antioxidant and is found in nuts of all kinds. Got it? Now go make a milkshake with red peppers and sunflower seeds, and you’re all set. Or just take a multivitamin.

The Lowdown on Carbohydrates and Fat

There are good carbs and fats and there are bad carbs and fats. The first thing to understand is that not all carbs and fats are bad for you; avoiding them entirely can be very detrimental to your body. In fact, certain ones are essential to better health; the notion that ”if you want to lose weight, you just cut out all the carbs and fat” is imbalanced and flat-out wrong. The key is knowing the good from the bad and moving your life in the right direction. Sort of like dating.  Here’s what you need to know:

Good Fats: Good fats and oils actually reduce the inflammation that can sometimes occur in your arteries and keep the blood flowing smoothly so your arteries don’t get clogged with crud. You can find these good oils in most types of fish and healthy mono- and polyunsaturated fats in many nuts (cashews, pistachios, peanuts, walnuts), avocados, and unprocessed vegetable oils, like canola and olive oil – in other words, think Mediterranean.

Bad Fats: Saturated fats and trans fats, like partially hydrogenated vegetable oils, are bad for you. Real bad, like Axis of Evil bad.  Like the New York City Dept. of Health will fine your restaurant if you're found to be cooking in trans fats bad, because they create fat around your organs and can build up arterial plaque that can clog your arteries. You can find saturated fats in whole milk and cheese, ice cream, and poultry skin (why’s it always got to be the good things in life?) and trans fats (like that partially hydrogenated crap) in foods that need to have a long shelf life – baked goods, crackers, many cereals, and most junk and fried foods. Just read the label to check the fat content– that’s what it’s there for.

Good Carbs: Carbohydrates are needed for a balanced diet because carbohydrates and fiber are closely linked together, and you know how important fiber is to keeping you regular. Good carbs are found in fruits, vegetables and whole grains, such as those found in whole grain breads and cereals.  Remember that not all carbs are  evil (regardless of what the late Dr. Atkins had to say).

Bad Carbs: Packaged foods, white flour, white sugar, and most of the baked goods that you buy in the grocery store are loaded with “bad” carbs, in which much of the fiber content has been stripped away during processing so there’s virtually no nutritional value in the food.  Yes, we love a can of Pringles as much as anybody, but in moderation, brother.

Bottom line – More fresh meats, poultry, and fish (so learn to cook or date someone who does), less DiGiorno’s Frozen French Bread Pizza and Swanson Frozen Dinners (read: prepared, processed meals). More nuts, fewer Cheetos. More beans, less Taco Bell Crunchwrap Supreme (whatever that crap is…). In short, pay attention to what you’re eating, ‘cause getting high performance out of your engine is all about what you’re putting in the tank. This is the first half of the equation.

The second half is portion control. It’s not just what you’re eating, but how much. This very well may make you cry, but a portion size is as big as the palm of your hand. When you eat a meal, there is a delay from when your stomach is full to when the brain tells you that you’re full (caveman survival strategy — you don’t know when the next meal will be). So before you hit the buffet for seconds, sit back, come up for air, enjoy looking at the hostess, and let the food settle.  You may have eaten enough; your tummy just hasn't told your noggen yet.  It's those multiple portions that get you looking like Brother Bluto.

Finally, drink a lot of water throughout the day to keep your body lubed (at least 64 oz). We suggest taking a multivitamin once a day to supplement whatever vitamins and minerals are lacking in your diet.