I was just wondering if anyone can help me as far as what nutrients I need for toning, and what foods I can find them in. I know I need protein, but I am not sure what foods are good for that. Also, what are omega 3 fatty acids good for and where can I find those food wise? My current goal is just keeping the fat down and toning up more. I run and do other cardio along with lifting weights. Thank you for help you can provide me! :wave:

Flaxseeds are a good way to add to your diet for omega 3's. I like to add them to yogurt and cereal. And fish like salmon, tuna, sardines and herring have omega 3's in it. As far as other food, a good balanced diet with lots of fruits, veggies, lean meat, whole grains, nuts and seeds, etc.