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Anonymous
You want the most nutrient intensive per calorie diet possible.
As a general rule, the richer the color of the fruit or vegetable, the more good stuff is in it. I eat a lot spinach and broccoli.
For grains, the browner the better. Avoid enriched rice and white bread like the plague. Brown rice & Wheat/Rye or even Quinoa are good.
In terms of meat, eat grass fed beef (as lean a cut as possible) turkey and chicken.
Also, I haven't had anything besides water, green tea, and red wine to drink in months (besides soy milk on occasion)
In terms of spices, go hog wild. Stuff like paprika, rosemary, cinnamon, ginger and cayenne actually have some good health benefits, so get creative.
Now, if you're trying to lose weight, go for 1700-1800 calories using the above guidelines. If you're trying to gain weight, go for 2400-2500 calories. You can gain 1 and a half pounds a week with enough exercise if you eat right.
Good luck, dude.
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