Avoid processed foods such as takeaways and ready meals, and try to base your diet around foods that are as natural and unhandled as possible. Think back to sword wielding warriors in the older days or even as far as the cavemen, how fit and strong they had to be just to survive. Their bodies had to be pushed to the limit everyday, so were did they get their energy and nutrition from? Well it certainly wasn’t from ready meals and takeaways! Their bodies were fed with meats, vegetables and other natural food sources. We should think about these ancient hunters and warriors when we are looking at our diets. I’m not saying that we should all go out and start hunting down our own food! I just saying that when we are filling our trolleys at the local supermarket, we should be looking in the grocery section, and the butchers counter rather than the frozen aisles with the tv dinners.

     To help you along here are my personal top ten favourite foods. Whether I am trying to lose weight, building muscle or just sustain the same weight and stay healthy I try to incorporate these foods into my diet.

     1. Lean Beef Steak – An excellent source of protein, a vital ingredient in muscle development and repair. They are also rich in other nutrients such as iron and zinc.

     2. Nuts – Peanuts, walnuts, almonds and a few others. Although high in calories, nuts are low in the bad saturated fats, but high in the good fats (essential fatty acids), which can lower cholesterol. They are also a source of protein.

     3. Chicken – Chicken meat, especially the off the breast, is a great source of protein and are extremely low in fat when the skin is removed.

     4. Turkey – Another poultry, same as chicken really. Good source of protein and very low in fat.

     5. Wholemeal Bread – High in unrefined carbohydrates to supply your body with the energy that it needs. Also high in dietry fibre, essential for digestion.

     6. Brown rice – Like wholemeal bread, also high in unrefined carbohydrates and fibre.

     7. Bananas – High in fibre and vitamin C, also a great pre-workout energy source as they are high in unrefined carbohydrates. Also a good source of potassium.

     8. Fish – Aim to eat fatty cold water fish, such as mackerel, salmon and herring, a couple of times a week. Low in saturated fat but high in omega 3 essential fatty acid, so it’s great for the heart. Also high in protein, so great for your muscles.

     9. Eggs – Contain good protein for muscle building. Now some egg producers are also adding flaxseed to the chicken feed, which increases an eggs fatty acid content and also it’s vitamin E.

     10. Vegetables – Finally on my list is vegetables in general, any grown from the earth. Most vegetables are a good source of fibre and slow releasing complex carbohydrates. Excellent for energy.

     Try to incorporate these foods into your day to day diet. If you are trying to burn fat or add muscle mass these are all good foods for you. Just adjust your calories in which ever direction you are heading.

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