You did not wake up today to be mediocre

  "Blood, sweat, and respect. The first two you give and the last one you earn."

– Dwayne Johnson.

A healthy diet is a diet that maintains or improves overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrients such as protein, micronutrients such as vitamins, and adequate fiber and food energy.
A healthy diet may contain fruits, vegetables, and whole grains, and may include little to no processed food or sweetened beverages. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods, although a non-plant source of vitamin B12 is needed for those following a vegan diet. Various nutrition guides are published by medical and governmental institutions to educate individuals on what they should be eating to be healthy. Nutrition facts labels are also mandatory in some countries to allow consumers to choose between foods based on the components relevant to health.

Harvard School of Public Health

Further information: Healthy eating pyramid

The Nutrition Source of Harvard School of Public Health makes the following 10 recommendations for a healthy diet.

• Choose good carbohydrates: whole grains (the less processed the better), vegetables, fruits, and beans. Avoid white bread, white rice, and the like as well as pastries, sugared sodas, and other highly processed food.^[20]
• Pay attention to the protein package: good choices include fish, poultry, nuts, and beans. Try to avoid red meat.
• Choose foods containing healthy fats. Plant oils, nuts, and fish are the best choices. Limit consumption of saturated fats, and avoid foods with trans fat.
• Choose a fiber-filled diet that includes whole grains, vegetables, and fruits.
• Eat more vegetables and fruits—the more colorful and varied, the better.
• Include adequate amounts of calcium in the diet; however, milk is not the best or only source. Good sources of calcium are collards, bok choy, fortified soy milk, baked beans, and supplements containing calcium and vitamin D.
• Prefer water over other beverages. Avoid sugary drinks, and limit intake of juices and milk. Coffee, tea, artificially-sweetened drinks, 100% fruit juices, low-fat milk, and alcohol can fit into a healthy diet but are best consumed in moderation. Sports drinks are recommended only for people who exercise more than an hour at a stretch to replace substances lost in sweat.
• Limit salt intake. Choose more fresh foods, instead of processed ones.
• Drink alcohol in moderation. Doing so has health benefits, but is not recommended for everyone.
• Consider intake of daily multivitamins and extra vitamin D, as these have potential health benefits.

“By choosing healthy over skinny you are choosing self-love over self-judgement.” – Steve Maraboli

Healthy doesn’t mean skinny. We all have different genes, different body types, and different shapes. Eat healthy, stay active, and take less stress. Skinny or not, you will be in better shape than when you were eating unhealthy and not working out.

Best foods for healthy physic 

Oats 

If you don’t have enough to eat before you exercise, you may not have enough gas in the tank. You might burn fewer calories, too. Have some healthy carbs at least an hour in advance of your workout. Try a bowl of oats with skim milk and cut up fruit or some whole wheat toast or a bagel. Cream cheese and butter add saturated fat. 

Banana

Don’t have much time before you head to the gym? Eat an apple or a banana 5 or 10 minutes before your workout for some quick, natural energy.

Your body easily digests these carbohydrates and turns them into the energy you need for exercise. Also, fruit is packed with helpful nutrients.

Energy bar 

When you’re working out later in the day, have a small snack about an hour before you get started. A sports bar that has 200 calories or less is a good option.

Look for a bar with low-fiber content, ideally 3 grams or less. Too much fiber before a workout can upset your stomach.

On the ingredients list, keep an eye out for sugar alcohols, like sorbitol, xylitol, isomalt, and mannitol. Too much of these ingredients can give you cramps or diarrhea.

Chicken 

When you exercise regularly, you need more protein than people who don’t, especially after a workout. Your body uses it to repair muscles, to make blood cells, and for many other purposes. For lunch or dinner, serve a leaner source, like grilled chicken or turkey, instead of something like a cheeseburger.

Bean Burger 

Whether you sometimes try a meat-free meal or stick to a full-time vegetarian diet, you can get plenty of protein (and lots of other nutrients, including fiber) from plants. Try pinto, kidney, white, or black beans, split peas, or chickpeas. Soy products, like tofu and tempeh, and nuts also have protein.

Berries

After a workout, go for these instead of a bottle of juice. A lot of the fiber in whole fruits is lost as they become juice.

Blueberries, in particular, have been shown to reduce muscle soreness from strenuous exercise. Cherries are another good option. But any berry will likely help.

Veggies and hummus

When you exercise regularly, it’s all too easy to overestimate how many calories you’ve burned. An intense, hour-long bike ride could burn 590 calories, but a more leisurely one might only use 290.

While you might feel like you’ve earned a cookie, it’s better to snack on fruits and vegetables. After you work out, pair your produce with protein to help you feel more full and replenish muscles. Try vegetables with hummus or fruit with Greek yogurt.

Peanut butter 

While you train for a big event, the ideal post-workout snack combines protein with carbs. Revisit your childhood with a sandwich made with 2 slices of bread and 4 tablespoons of peanut butter. Of course, now that you’re an adult, you can substitute almond butter. Or try two or three cooked eggs for protein 

Water

Hydration is a must when you exercise. Often, water is all you need. But it depends on what you are doing. If your activity is less than 60 minutes, sip small amounts of water often to replace lost fluids. But when your workout is intense and lasts longer than an hour, a sports drink could help your hydration and your performance. Just keep an eye on the calories and sugar, like with any other drink, especially if you want to lose weight.

Aerobatic exercise 

Jumping jack ( total body )

wall sit ( lower body )

Push up  ( upper body )

Abdominal crunch ( core )

Step up into one chair ( Total body )

Squat ( lower body ) 

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