Vegetables, fruits and grains should be spaced out between several servings of lean protein.

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That means filling up your plate with lean protein, including chicken, fish, fat-free dairy products and liquid oils.

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Dickinson now eats 3, 000 calories a day -- mostly lean protein and vegetables -- to sustain his body-building lifestyle.

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In addition, consuming lean protein before or after workouts (within 20-30 minutes) may improve both lean body mass gains and recovery.

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In addition, research suggests that consuming lean protein 15 to 20 minutes before, during and within one hour of working out may help improve muscle gain.

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It is important to take in adequate amounts of lean protein such as chicken, fish, lean red meat, egg whites, low-fat cottage cheese or a protein supplement.

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Boost your immune system with lean protein and good fats.

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Stick to foods closest to their natural state like vegetables, nuts, lean protein, whole fruit, plain low-fat dairy, whole grains like barley, brown rice and quinoa, and healthy oils.

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To keep inflammation to a minimum, Dr. O'Keefe recommends a restricted-calorie diet (similar to the Mediterranean diet), consisting of fruits and vegetables, lean protein, nuts, vinegar, tea, and fish oil, as well as low to moderate alcohol intake.

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It is also important to eat adequate amounts of high quality lean protein like chicken, fish, lean red meat, lowfat dairy or protein supplements like soy or whey, because your body's ability to absorb protein decreases somewhat with age.

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Make sure to eat plenty of high-quality, lean protein like fat-free dairy, egg whites, fish and skinless chicken (protein should make up about 20 percent of your total calories) and limit vitamin A fortified foods or multivitamins with high doses of vitamin A, which can negatively impact bone health.

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If you don't lose weight slowly, it might be best to just accept your current weight and focus on prevention of weight gain, continuing your terrific fitness routine, and eating the healthiest diet you can, which includes a variety of fruits, vegetables, whole grains, lean protein and healthy fats for optimal health.

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To lower the glycemic index of instant oatmeal, all you have to do is combine it with a little lean protein (add low-fat or fat-free milk or a half-scoop of protein powder after cooking) or healthy fat (top with a tablespoon or two of chopped nuts, which are also good for lowering cholesterol).

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Try to limit protein intake to lean sources of protein and avoid starches, especially after 5 p.m.

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