Prepared by Steve Brand

The goal of a healty diet is to find a balance that works with your body's natural processes to provide good energy, stabilize blood sugar, and burn fat. A sensible diet can do all of this.

Including the right combination of these 24 foods into your diet will improve your health and athletic performance.

1. Bananas - the perfect "portable snack", a rich source of potassium and good source of fibre that helps prevent muscle cramps.

2. Lean Beef - a great source of Iron, Zinc, and high quality protein. Choose only the leanest cuts, look for select grades.

3. Black Beans - an excellent source of soluble fibers and folic acid that will help lower cholesterol levels.

4. Broccoli - one of the best! Contains vitamins C and B, folic acid and calcium.

5. Brown Rice - complex carbohydrate, twice the fibre of white rice. Contains zinc, magnesium, protein, vitamin B6 and selenium.

6. Carrot Juice - the most concentrated source of Beta-Carotene. It may boost your ability to fight bacterial and viral infections.

7. Chicken (white meat) - provides vitamin B6. Note that thigh with skin can contain as much fat as beef. Suggest you use low fat      varieties.

8. Corn - a good source of fiber and carbohydrate, use fresh, frozen or canned.

9. Dried Fruit - such as Apricots, figs and raisins with water removed become a terrific source of concentrated energy and iron.

10. Fat Free Yogurt - is convenient and contains calcium and riboflavin. Be sure to use non-sugar and non-fat varieties.

11. Fig Bars - are a convenient, low fat, high fiber snack that packs a strong carbo punch.

12. Grapes - contain boron. They're good for the bones.

13. Cheese - low or fat free. Contains calcium and sodium.

14. Kiwi - this strange little fruit from New Zealand is rich in vitamin C and fiber.

15. Oatmeal - is a good source of soluble fibre.

16. Orange Juice - high in vitamin C, potassium and folic acid.

17. Papaya - contains potassium, vitamin C and beta-carotene.

18. Potatoes - one of the most underrated foods! They contain complex carbos, twice as much potassium as a banana, vitamin C,        and iron. Baked is best. Avoid drive through species.

19. Pasta - The runners staple is rich in complex carbos, thiamine, riboflavin, niacin. Athletes need to get 60-65% of their daily        calories from carbos. Pasta is a convenient source.

20. Salmon - rich in omega-3 fatty acids (good for the heart and arthritis). Eat fish at least twice a week.

21. Skim Milk - a low fat source of calcium and vitamin D that's good for your bones.

22. Strawberries - contain fiber, vitamin C and ellagic acid.

23. Whole Grain Cereals - are a source of complex carbos and fiber.

24. Water - the mineral content of water varies greatly. Be sure to have at least 8 glasses per day from a trusted water source.

As we all know, beer contains a lot of H2O. The other ingredients will only improve your bench racing skills.