2. Adequate Amounts of Protein
Protein is what our muscles need to be strong. Besides fiber, minerals and vitamins you need plenty of protein as well. Opt for lean protein such as chicken and turkey. To make your menu more varied, try and add some seafood. Fish is delicious and there are lots of species that taste divine. Also, we recommend low-fat cheese, eggs, plain yogurt, kefir and, if you are lactose tolerant, natural milk. The recommended amount of protein for women is 46-48 grams per day. For men the amount is 56-58 grams of protein each day.