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Limit yourself to no more than two servings of red meat per week.
Make sure that no more than a quarter of your calories comes from fat.
Cook your own meals at home and avoid eating at restaurants as much as possible.
Eat six to eleven servings of complex carbohydrates (fruits and whole grain breads, pasta and cereals), but avoid white flour when possible.
Don't go crazy on the protein. Too much doesn't add muscle, contrary to popular belief. It just turns to fat. more information have to visit site: http://www.nikhar­-e-arab.com/howtoeat.ht­ml

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