Article: Protein is important for building muscle, but it's important to avoid eating too much. You only need about 10 to 35% of your total daily calories to come from protein. Have a serving of a protein-rich food with each meal and you will get plenty. Some good choices include: 1/2 cup (120 g) of low-fat cottage cheese 3oz (85g) of skinless chicken breast, fish, lean beef, or ground turkey 1/2 cup (120 g) of beans or lentils 3oz (85g) of tofu 1 cup (240 g) of cooked quinoa 8floz (240mL) of low-fat milk Carbohydrates are essential for fueling your body during your workouts, so make sure that you eat 1 to 2 servings of carbohydrates with each meal. You can get carbohydrates from a variety of foods including whole grains, fruits, and vegetables. Some good choices include: Whole grain breads and cereals Brown rice Whole wheat pasta Oatmeal Sweet potatoes Fruits, such as apples, bananas, oranges, and melons You don't need a lot of fat in your diet and too much fat can be bad for you. However, eating about 20 to 35% of your calories from fat is a reasonable amount that may help to fuel your strength-training workouts. Opt for healthy, unsaturated fats instead of saturated and trans fats. Some good options include: Olive oil Canola oil Nuts, seeds, and nut butters Avocados Fatty fish, such as salmon and mackerel You may need to increase your daily caloric intake to gain weight if you're underweight, or cut calories to lose weight if you're overweight or obese. Being very thin means you won't have as much body fat all over, so your butt is more likely to look flat. But being overweight means you're more likely to have excess fat around your middle, which can make your butt look small by comparison. Talk with your doctor to determine if you might benefit from losing or gaining weight. Don't try to lose or gain weight to affect the size of your butt if you're at a healthy weight.
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Incorporate 3 daily servings of protein-rich food in your diet. Ensure that 50% of your calories come from carbohydrates each day. Eat healthy fats in moderation to provide fuel for your workouts. Adjust your caloric intake to lose weight or gain weight if needed.