Everybody desires a healthy and fit body but the knowledge to do so is limited and so are the people who possess this knowledge. Sculpting a fit body is not an overnight task. It needs a lot of time and patience to get where you want to be. It is a step by step process that happens 24 hours a day and working out is a very small part of it. I mean, of course, working out is important but that is only a part of the entire process. The actual process of getting a lean and healthy body starts from the kitchen. The food you eat eventually determines the way you look. This is the truth and there is no denying this. That being said, it is often pondered upon as to which food items should be consumed in order to get in shape. This often leads to confusion as the options are endless. But worry not, down below is a list that consists of the major healthy foods that you need to start consuming if you want to get in shape. Have a read -


Broccoli belongs to the group of foods very popularly known as the ‘Superfoods’. Broccoli is rich in protein and as matter of fact, 100 grams of broccoli consists of more protein than 100 grams of chicken meat. Broccoli is also rich in nutrients that minimize estrogen production leading to lesser water retention and fat storage. This is a major reason why broccoli is a staple in athletes’ and bodybuilders’ diets. Broccoli is not just a healthy food, it is the mother of all healthy foods.


Oats or ‘oatmeal’ is a cereal which is closely related to wheat and barley. It was essentially used to feel cattle. However, recently, oats have been shown to be very effective and efficient in terms of a food option for human beings. Oats has been since then adopted as a stable food item by athletes, bodybuilders and fitness enthusiasts all over the world. Oats have been proven to reduce cholesterol and blood pressure or hypertension. Oats also have been shown to have a positive effect for diabetic patients over a long period of time. Oats is a very healthy food for body when it comes to gaining lean muscle mass and a shredding off unwanted weight.

Lean Meat

Lean meat is generally those meats whose fat percentage is below 10 to 12 percent. There are various types of lean meats available in the market which can be consumed in order to gain lean muscle mass and accelerate the fat loss mechanism. Lean meats are healthy in terms of their protein content but their consumption should be monitored as too much can lead to health hazards too. Remember, even the good things are good only in ‘moderation’. The different types of lean meats are chicken meat, lamb, goat meat, beef, and pork. Do add lean meats to your diet if you are looking for healthy foods.

Salmon/Sea food

Salmon is a name given to fish that fall in the Salmonidae family. These fishes include trout, whitefish and even char. Salmon is especially high in protein in healthy fats. It is more popular because of its healthy fat content than its protein content. Healthy fats such as omega-3 fatty acids are ample in salmon and are of key importance for maintaining healthy bodily functions. Fats like omega-3 improve heart health and help getting rid of undesired plaque in arteries, and facilitate overall fat loss.


Tofu is basically made of soy. It is essentially the result of coagulating soy milk and getting the resultant curd and turning it into solid blocks. Originally from Asia and parts of Africa, tofu is nowadays a huge hit among fitness enthusiasts. However, it consumption must be monitored due to its oestrogen supportive properties. Tofu is rich in protein and is one of the few healthy food items that consist of all the 8 essential amino acids. It also contains magnesium, zinc, and copper.


Eggs are probably the cheapest source of quality protein. A single egg consists of 6 grams of protein, in which the yolk consist of 3 grams of fats as well as 3 grams of proteins and the albumin consists of 3 grams of protein. Eggs are natural sources of vitamin B-2, vitamin D, zinc, copper, and iron. If you are looking for a cheap yet effective healthy food for body, eggs are the way to go.


Milk is rich in amino acids, calcium, magnesium, potassium, phosphorus, vitamin D, vitamin B-12, and vitamin A. Milk is helpful in building lean muscle mass, maintaining and building bone density, maintain healthy blood pressure, maintains red blood cell count in the blood, plays a role in metabolising glucose and fats. Long story short, milk is quite the package when it comes to health and nutrition.

Peanut Butter

Probably, one of the rarest processed foods that will ever mentioned on a healthy foods list. Peanut butter is not only delicious but also packed with nutrients and minerals. It is full of proteins and healthy fats like omega-3. It is a great food item if you are looking forward to pack on muscle mass and lose body fat.


Lentils and sprouts are great sources of fol-ate and molybdenum. On top of that, they have an ample supply of copper, manganese, phosphorus, and dietary fibre. Not to forget the amount of proteins.

If you are looking forward to a great body, you need to add these healthy food items to your diet as soon as possible. And you need to remember that moderation is the key.

Author's Bio: 

Hi, I am Rajat, working as a fitness trainer at MuscleSquad since 3 years. I love to try new things and share it by writing about new diets and weight loss formulae. Through this article you will get to know about different techniques to gain your dream shape naturally. Follow me here https://www.musclesquad.in/mealocity.php for proper diet.