What they trash and what they hoard to perform at their best.
Men's Fitness Editors 1 / 12
Trash: High-calorie dips, spreads, and condiments
You see that mayo, blue cheese dressing, and French onion dip taking up space in your fridge door? Dump them. They might appeal to your taste buds, but they’re not doing your body any favors. Instead, stock salsa, vinaigrette dressing, and mustard along with other low-carb steak, barbecue, and cocktail sauces that are free of added sweeteners.
Fruit and yogurt sound healthy, because they are, but when they come mixed together, they’re a sugar bomb. Instead, stick to plain varieties and mix in your own fresh fruit and nuts for flavor. Grab some Greek yogurt if you’re looking for an extra protein boost.
If you’ve got anything beyond a six-pack chilling in your fridge, you’ve got too much. Unless you’re having guests over, keeping too many brews on-hand will only tempt you to drink more during the week. Only cool a couple at a time and you’ll be less likely to overdo it.
Stock Up: Lean proteins like chicken or turkey breast, fresh fish, and red meat
Always try to have lean protein available. It can be expensive at times, but buy it in bulk at a wholesale grocery or split up family-size packages into smaller containers and freeze to save a little cash.
If it doesn’t require a food label, then load up. Whole foods like fruits and veggies should make a major portion of your diet. Don’t go overboard at the grocery store though. Buy only enough for one week at a time so the excess doesn’t go to waste.
Ditch the plastic bottles and keep a good water pitcher in your fridge so you always have good, cold water within reach when you’re thirsty. Top it off every time you pour a glass so you never run out. Squeeze a little lemon in your water for added health benefits.
You should know this by now, but just in case you don't, we will remind you: Anything with trans fat, even products that claim to be “trans-fat free” but contain partially hydrogenated or fully hydrogenated oil, should be tossed. Period.
Kid’s breakfast foods are unfortunately notorious for high sugar content. A quick rule of thumb: Never buy a cereal with more than 10 grams of sugar or less than 3 grams of fiber per serving. Also, stay away from the Pop-Tarts! Some flavors contain more than 40 ingredients, which leads us to our next point: If you can’t pronounce something in your food, then you shouldn’t eat it.
Pair rolled oats with eggs for a hearty, healthy breakfast and have beans as a side to your protein of choice at lunch or dinner. Aim for one serving (at least) of lean, high-fiber, nutrient-dense foods like these each day.
Snacking throughout the day doesn’t have to undo your diet. Keep smart choices on hand like raw almonds, walnuts, pecans, and pistachios for some healthy fats and protein. Make sure to stick to small serving sizes. Plain microwave popcorn (without butter) isn’t a terrible option either.
Always keep a great selection of teas in your kitchen. Compounds in tea may fight cancer, heart disease, depression, and fatigue. Drinking tea has also been found to improve brain functioning and help ward off hunger and firing up your metabolism. Just don’t add sugar. Green, black, white and oolong teas are all good, potent choices.