one more: watch out for "fat free" foods. when they take the fat out they remove the taste. then they add a bunch of sugar to make it palatable. sometimes the fat free items have more calories than regular stuff. turn the package over and read the label.

go to www.johnberardi.com and read all the articles on nutrition. he's a big nutrition and physiology nut with many degrees. most of his stuff is geared toward atheletes and weightlifters but the principles are sound. just cut the amounts in half. if you want to be healthy and look like these people then you have to eat and train like they do.