GoFuckYourself.com - Adult Webmaster Forum - Health/Food pro's, please explain:

So I read this on a fitness board:

If you want to achieve a flat/'toned'/'washboard' stomach, here are some tips:
- diet is most important. high protein/reduced carbohydrate/reduced fat/low sodium(very important)/increased water consumption
- eat 5-6 'meals' throughout the day (every 2.5-3 hours)
- eat when you are more active and less when you are less active
- try not to eat for 2-3 hours before bedtime (especially high carbohydrate meals..body burns carbohydrates as main energy source..body will target more fat storage if large amounts of carbohydrates are not present)
- low sodium is important (sodium + fat (esp. saturated fat) + water = water retention; giving you a 'bloated' looking stomach)
- cardio activity is extremely beneficial in burning fat/toning muscles/building lean muscle (30-40 minutes 3-5 times a week at target heart rate for fat loss (approx 65% of peak heart rate)
- dont' forget to get at least 7-9 hours of sleep a night!
- don't expect to 'target burn' fat. fat burning is pre-determined by genetics. doing ab excercises will build the muscles in your somach (just like curls will build biceps, bench press -> chest, etc.) but without shedding the layer of fat you will not have a 'toned' looking muscle
- try a variety of ab excercises to see which ones are best for you and use proper form to avoid injury and ensure proper training
- try doing ab excercises after cardio activity. body is already warmed up and muscle fibres will respond better to the training
- try not to eat anything 1-2 hours before doing your ab excercises
- make sure you're getting sufficient protein in your diet! (muscles can't be built without the blocks to build them!)

All fun and games, but WHAT food(group)s contain the following?
high protein
reduced carbohydrate
low sodium