Abide by the food pyramid for your recommended daily intake (see Resources below).

Avoid refined grains, such as white bread and white rice. Replace refined grains with whole grains, such as whole-grain bread, oatmeal and brown rice. Whole grain foods have fiber, an essential part of growing and repairing muscles.

Eat plenty of fruits and vegetables. Fruits and vegetables are full of vitamins and minerals, including iron, calcium, and vitamin D. These nutrients are vital to muscle health.

Avoid eating more than the recommended amount of fruit, as it contains fructose. Fructose is a carbohydrate, a fuel your body needs during exercise. An excess of fructose, however, will lead to fat buildup.

Select lowfat or nonfat dairy products, like milk, cheese and yogurt. Dairy products are rich in calcium and aid in healthy bones. Strong bones are the foundation for building healthy muscles.

Get your protein from meat, poultry, fish, nuts, eggs and beans. Proteins are the building blocks for bones and muscles. Meat and poultry also contain iron, which is essential for healthy oxygenated blood.