Please help me out, i'm starting a healthy diet tomorrow?

well, highschool track has really been my main sport, until i tore my acl & meniscus playing soccer for my travel team at the end of my freshman year, right before counties. i had to drop out of four seasons, including two soccer ones, winter & spring track. i am now a junior and i've already missed this soccer season and now that i am almost healed i want to begin running for track again this winter. i am a sprinter and i want to be healthy and the best i can be, which will be hard since i used to be the fastest girl on the team and now my knee is weighing my down. i do NOT want a diet that will make me lose weight, i am skinny enough and i just want to tone my muscles and cut out bad things in my diet. but the thing is, i dont know what bad things are. please help me out, tell me what i should or shouldn't eat and what would be good to eat before meets, track starts in mid-november! thank you

i repeat, i want to diet just so i can be healthy and improve my stamina.. i don't want to lose weight.

also: a typical breakfast of mine would be mini wheat thins (cereal), hot chocolate & a granola bar in between, lunch would be usually junk food or some kind of homecooked meal or sandwich, and dinner would be a home cooked meal.

I am a long distance runner so you would probably want to eat less than me, but your breakfast sounds good. I would suggest having a better lunch. I usually have crackers, the healthiest and best a triscuits and saltines, some soup, ocassionaly some salad, but make sure to not put on dressing. Also, cucumbers tend to cause gas, and can cause rather painful cramps. For dinner, I would suggest something full of carbs like pasta, or have a side of bread. I would also suggest having A LOT of protein. When I don't have protien, I start craving it and eating tons of junk to try and fill in the missing protien. Also, after an extra hard workout day or race/meet day, I treat myself to a nice bowl of chocolate ice cream with nothing on it. Hope this works for you.

Well the best thing to do is start running and start doing squats

everyone is different. you'll need to experiment a little. look for some lists of 'superfoods' online and include many of them as staples in your diet.

from what i see, i would say you need much more fresh vegetable matter in your diet, and some fruits. the colorful ones of both tend to be better.

try to get a lot of protein from vegetable sources without relying too often on processed soy. (i have a hunch that soy isn't so good. i could be wrong) beans and lentils are good sources. throw in some brown rice to get a full complement of amino acids. (see 'complete proteins') (the rice is carbohydrate-dense so that's a possible pre-workout snack) eat some cold water ocean fish a couple times a week. (salmon, mackerel, tuna, sardines)

junk food is bad. processed food is bad. refined food is bad. certain fats are bad. excessive carbs are bad. do some research. look up 'good fats' while you're at it. you want fiber, protein, good fats, and the full set of vitamins/minerals. and all that phytochemical stuff and whatnot. carbs are too easy to find so only eat them when they come along with something else you need.

Keep your colon clean! Most people don't understand that bloated look comes from the stuff your body can't metabolize quickly so it just hangs around in your colon until it finds somewhere to go!
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