There are, however, some simple guidelines to follow to ensure you stay on a healthy path. What can I eat and what can't I eat? First, eliminate all fats from fatty foods, fried foods, butter, cream and oils. Reducing saturated fats is important for a healthy heart. Keeping carbohydrates in your diet is essential. Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and dairy products. Good carbohydrates are; sweet potatoes, brown rice, quinoa, whole wheat pasta/bread, beans, etc. Carbohydrates are one of the three essential food groups in every meal. The next essential food group is proteins. Protein is designed to repair skin, hair, nails but most importantly, increase muscle mass! Some lean meats include; tuna, ground beef, ground turkey, grilled chicken breast, crab, shrimp and more. Although eggs are not a meat, egg whites are an excellent source of protein. The last important food group to include in every meal is fats. Yes, fat! It may seem crazy, but fat actually drives our anabolic hormones and allows us to gain muscle mass and lose fat. Although people think of cakes and chocolate bars when they think of fats, but there are some healthy fats, such as; avocado, almonds, olive oil and natural peanut butter. Joe Howard on the "90 Day Ripped Body Challenge" explains the importance of understanding nutrition. Howard