Lean protein 

This is where you can indulge your inner carnivore. Lean sources of protein may help speed up your metabolism and encourage your body to burn more fat. Turkey, chicken breast, pork, and beef (select or choice grades with fat trimmed off, like ground roast, ground, sirloin, tenderloin, etc) provide muscle-building protein without contributing too much saturated fat.

Tomato sauce

According to a Harvard study, people who ate tomato sauce two to four times a week had a 35% lower risk of prostate cancer.” Enjoy the sauce over whole-wheat pasta, on whole grain pizza crust, over steamed veggies, or with eggs.

Veggies

Veggies are at the top of the list when it comes to daily fuel.

Ford Mushumba,a gym trainer, says veggies are low in calories and high in fiber and essential nutrients. "Cauliflower, broccoli, cabbage, Brussels sprouts among many more veggie types are part of the cruciferous vegetable group and help one keep fit and also protect against cancer by reducing oxidative stress and stimulating enzymes in the body,” he notes.

Bananas

Bananas are one of the easiest foods to include in your diet regularly because they’re so versatile. Whip up a super food smoothie or throw one in your gym bag for an on-the-go snack.

Research shows that foods high in potassium may reduce risk of high blood pressure and stroke.

High fiber cereal

Taking in enough fiber is essential for maintaining a healthy body, and is especially important if you’re trying to lose weight. It fills you up and keeps your digestive system running smoothly.

What else? High-fiber, whole-grain cereal digests slowly, steadying blood sugar levels for sustained energy.