Food Guide Pyramid

by: Alan Katz

• PROTEIN
Choose from sources such as chicken, eggs, lean beef, lean pork, low-fat dairy, seafood and turkey.

• VEGETABLES
Choose from sources such as asparagus, broccoli, Brussels sprouts, cauliflower, green beans, onions, peppers, sweet potatoes and zucchini.

• HEALTHY FATS
Choose from sources such as almonds, canola oil, flaxseed oil, macadamia nuts, olive oil, peanut butter, soybean oil and walnuts.

• WHOLE GRAINS
Choose from sources such as brown rice, oats, quinoa, whole-wheat bread and whole-wheat pasta.

• FRUIT
Choose from sources such as apples, blackberries, blueberries, cherries, grapefruit, mangoes, peaches and pomegranate.

• PROTEIN SUPPLEMENTS
Choose from arginine, branched-chain amino acids (BCAAs), casein protein, egg white protein, milk protein, soy protein and of course, whey protein.

• SPECIALTY SUPPLEMENTS
Choose from supplements such as beta-alanine, caffeine, carnitine, creatine, fish oil and ZMA

• FAST CARBS
Choose from sources such as angel food cake, cereals (not whole-grain), gummi candies, jelly, sorbet, sports drinks and white bread.