well if you're trying to loose weight, and tone up. each meal should have a complex carb & a protein. .for snacks you can try fruits & veggies.. almonds (they're good protein), low fat yogurt & granola, a protein bar, an apple with cheese (it's an odd pairing but really good), dried fruit. It's good to eat 5 to 6 times a day, but SMALL meals. And it's all about proportions. Stay away from processed food, foods that have high carbs, or bad fats. A high protein low-carb diet usually works pretty well.
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for fat, I would try omega threes in fish or hemp seed protein which has healthy fats in it
and for protein-could try whey protein, hemp seed protein, protein bars that you buy at health food stores and other things
Apples, Oranges, Grapes, Strawberries, Watermelon, Blueberries, Cherries, Peaches, Pears, Plums, Bananas,
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