what is the best food to build a good physique???

[crush123]

hi everybody,
i have been doing physical exercises from some time,
and i am unsure about what is the best diet to take
so that i can build my body stronger..
what do you prefer... and what do you take most?
give me suggestions...
thank you,
crush123

[SexyChic]

Since Diet is a major part of building a good body, this is a very broad topic.
There are some really great posts in here about diets, especially check the stickies at the top of this section.
Good Luck!

[Be-Be]

Best Foods
Starchy carbs
Yams, Sweet potatoes, Barley, Oatmeal (Old fashioned unsweetened), Beans, all types, Black eye peas, Slow cooked brown rice (long grain/basmati), Lentils, White potatoes Red potatoes, Carrots

Other carbs
Other fibrous carbs, green vegetables or salad vegetables
All fresh fruits (not including canned, sweetened, or juice)

Fats
Flaxseed oil, Udo’s Choice essential oil blend, Fish Oil, Fatty fish (salmon, trout, herring, sardines)

Proteins
Chicken breast, Turkey breast, Extra lean ground turkey, Ostrich, Buffalo/Bison/lean, Game meats, Fish, all types, Shellfish, Egg whites, Non fat cottage cheese, Top round steak (leanest cut of red meat), Protein powder supplements (whey, casein, or combination)

Good Foods

Carbs
100% whole grain, unsweetened boxed cereals 100% whole grain cooked cereals 100% whole grain pastas (amaranth, quinoa, wheat, etc) 100% whole grain breads (100% whole wheat, rye, spelt, etc) 100% Whole wheat pitas, 100% Whole grain, unsweetened muffins, Quick brown rice, Quick oatmeal (unsweetened)

Proteins & dairy products
Flank steak, Extra Lean top sirloin, Extra lean ground beef , Extra lean red meats, other, Lowfat ground turkey, Non fat or 1% low fat sour cream, Non fat or 1% low fat cheese, Non fat or 1% low fat cream cheese, Nonfat or 1% low fat, sugar free yogurt, 1% low fat cottage cheese, Whole eggs (1 whole egg per 5-6 whites is a good ratio)

Fats
Extra virgin olive oil & olive oil salad dressings, Natural peanut butter, Olives, Avocado, Nuts & seeds, Reduced fat, reduced calorie salad dressings

Okay Foods

Carbs
Grits, Cream of rice, Cream of wheat, White rice Pasta made from enriched flour (durum semolina), Whole grain, low fat snack foods (pretzels, crackers, etc), Bagels, Cheerios, Sweetened and /or flavored oatmeal, Raisin Bran cereal (wheat flakes, sweetened), Enriched wheat bread, Unsweetened fruit juice

Proteins
Turkey thighs or dark meat, Chicken thighs, Ground turkey, Lean Sirloin steak, Lean ground beef, Lean red meats, other, Very low fat sliced chicken breast (lunch meat), Very low fat sliced turkey breast (lunch meat), Very low fat sliced ham (lunch meat), Low fat ham or pork, Low fat (2%) cheeses, Low fat (2%) cream cheese, Low fat (2%) cottage cheese, Low fat (2%) sour cream, Low fat (2%) unsweetened yogurt