complete nutrition

Question
I'm 25 almost 26 and about 4 months ago I started preparing my own food and completely stopped the fast foods.  I work out a lot, so I can do the chicken on the grill , rice and beans, potatos, cucumbers in the sour cream....eat a lot of nuts.  My mindset right now though, is not to get stuck eating the same stuff all day long, I'm thinking eventually I'm going to miss something and my body will suffer.  For example: today I made breakfast with tomato and cottage cheese for the first time and sure enough I noticed an energy boost after 45 minutes.....  But I also stopped eating brazilian nuts which I heard have lots of magnezium in them which could cause muscle weakness if eaten in excess.  SO  I'm not sure if its tomatos or lack of nuts in my diet, but I'm sure going to eat tomatos and cottage cheese and slow down on the nuts.  Sorry for making this long.


Anyways I was wondering if you could help me figure out the complete daily diet, so I'm not going to miss some mineral, vitamin or fat that my body could do with.

Thanks

also, what do you think is best to eat before workout to boost the energy for a great lifting, and how long to wait before I lift after I eat it.

Answer
My suggestion with figuring out whether you have a balanced diet or not is for you to go to NutritionData.com. After you join you can enter your daily food intake and it will give you a detailed overview of how much of each vitamin, mineral, macro and micro nutrient.I would keep track of it for a few days and see what the trends are. If you do this you will know for sure what you are lacking and what you are going overboard on.

It is best to eat something that is low in fiber and high in protein before a workout- that is why so many people drink protein shakes. Fiber slow down your digestion which is no good when you are working out, but the protein helps build muscle.

I will also suggest a snack within 20 minutes after you work out. This is the best time to get any simple sugars you plan on eating during the day.

1. Prev:3 day water diet
2. Next:Blood Sugar