Vitamin B12 is an important part of a healthy diet. It plays a role in releasing energy from the fat, carbohydrates and protein that you eat. Vitamin B12 also helps in the formation of blood cells, nervous system maintenance and bone metabolism. You can find this vitamin in dairy products, eggs, fish, meat and poultry.

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Eat meat if you're trying to grow muscle. A study has shown that eating 4 to 8 ounces of meat a day can contribute more muscle mass to weightlifters, and while another group got stronger, the meat eating group had more muscle to show for it. So enjoy all types of meat and be stronger.

You want to gain the greatest nutritional value from your food. Fresh vegetables are high on your list. What a loss if you throw away these nutrients through overcooking! When you immerse vegetables in water, much of the nutrients are leached out as they cook and are thrown away in the water. Avoid this by using a steamer and cooking vegetables lightly.