Pick whole grains and lean sources of protein and dairy products. Share this infographic and assist spread the word about nutritious diet and train. Click on the social media icons above, or copy and paste the URL and publish it to your account (Twitter, Facebook, etc.). If you intend to train within an hour after breakfast, eat a lightweight breakfast or drink something corresponding to a sports activities drink. Figuring out how many calories you should eat to take care of, acquire or lose weight.