What to Eat For Making A good Health

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When designing your diet you should try to pick from the foods shown below:

Protein:

Tuna, Salmon, or most any fish.

Low fat Cottage cheese.

Eggs (especially the whites).

Chicken breast (boneless skinless).

Turkey breast (boneless skinless).

Lean beef.

Low fat or no fat cheeses.

Low fat pork.

Milk protein isolate.

Whey protein.

Soya protein.

Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.

Carbohydrates:

Sweet potatoes.

Oat meal, oat bran, oat bran cereal (i.e. cheerios).

Bran cereal.

Brown rice.

Wheat bread (try to limit to 2 slices per day).

Beans.

Low fat popcorn (low fat butter spray makes this a delicacy).

Fruits

Maltodextrin (during workout).

Dextrose (during workout)

Vegetables.

Stay away from refined grains and anything that says "enriched" or "high fructose corn syrup" on the label!. always use healthy food.

Fat:

Omega 3 capsules (i.e. fish oil capsules).

Flax seed oil.

Primrose oil.

Borage oil.

Olive oil.

Nuts , peanut butter (as long as it does not contain hydrogenated oils).

Egg yolks.

Fish (salmon especially).
Corn belt

    Use all these with appropriate diet plan.

This list of foods came from Layne Norton's pre-contest advice article. I suggest everyone who plans on cutting read this awesome article!

Another good list of foods: BuffedWildCat's list(there's also some more good guidelines in here, it's worth a read.)

Do not avoid fats.Don't use any weight loss program. Fats are just as important in your diet as carbs and protein. They should make up at least 20% of your diet. If a processed product advertises that it is low/no fat, most likely they have replaced the fat with sugar. Try your best to avoid sugar at all costs (except for immediately post-lifting). The key here is to check the nutritional information.

As you are starting your diet, you do not need to be extremely picky about the macronutrient ratios you eat your protein/carbs/fat. I like a 40%/40%/20% protein/carbs/fat, some people like a 50/30/20, and even others like 33/33/33 ratio. The more important part is that you need all the macronutrients. Do not leave one component out; don't cut out all carbs or fat. Just eat healthy carbs and fats within your plan and at the appropriate times.

Regardless of whether you are cutting or bulking, you should be getting at least 1g of protein per pound of bodyweight to promote lean mass. Some sources suggest more than that! I suggest that if you are trying gain muscle you should be eating at least 1g of protein per pound bodyweight of what you would like to weigh, with respect to reasonable short terms goals.