These foods are most nutritious when consumed with meats and legumes. Choose whole grains over processed as these provide more fiber. Eat four servings a day. Meat, Eggs, and Beans Red meats, poultry, fish, eggs, nuts, and beans all are rich in protein, iron, and vitamins. They help build new body tissue that make up muscles, heart, lungs, brain, eyes, and skin.
Red meats help prevent anemia from lack of iron.
Eat three servings a day. Dairy Products Foods like milk, yogurt, and cheese are rich in calcium, protein, phosphorous, and vitamins. They build bones and teeth and aid in the growth and repair of tissue and muscles. Drink four 8 ounce glasses of vitamin D milk. Water Water helps you digest foods and flush waste products out of the body.