Key Recommendations to Adequate Nutrition

• Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.
• Meet recommended intakes within energy needs by adopting a balanced eating pattern such as the USDA Food Guide or Dietary Approaches to Stop Hypertension (DASH) eating Plan.
• People over age 50. consume vitamin B12 in its crystalline form fortified foods or supplements.
• Women of childbearing age who may become pregnant. Eat foods high in heme-iron and consume iron-rich plant foods or iron-fortified foods with an enhancer of iron absorption, such as vitamin C-rich foods.
• Older adults, people with dark skin, and people exposed to insufficient ultraviolet light from the sun. consume extra vitamin D from vitamin D-fortified foods and supplements.

Having a pin up girl body comes from the inside out. Eat well, and workout strong and smart. Never deprive your body of essential nutrients. This is the biggest mistake people make when trying to improve their appearance.