The right food to improve your fitness

Great health and fitness depend not only on refraining from smoking and participating in an exercise program, but rely on the nutrition we get form the fitness food we eat. Active people need to consume a diet with plenty of vegetables, fruits, whole grains, legumes, unsaturated fats such as canola or olive oil and small amounts of lean meats, poultry and fish.

Carbohydrates. Carbohydrates give you almost instant fuel to burn and whole grains are the best source for fitness food. Stay away from junk food like potato chips.

Protein. Don’t indulge in greasy burgers. Poultry, fish, nuts and legumes are your best choices for the building blocks of healthy cells.

Fats. Limit the saturated fat you get in meat and avoid trans fat. Unsaturated fats from fish, nuts and plant oils are the best source for the nutrition you need for good health.

Fiber. You need plenty of fiber in your diet from fruits, vegetables and whole grains to keep your systems functioning well.

Fruits and Vegetables. The darker in color the better: more antioxidants and other immune system supporting nutrients. Dark green, red, yellow and orange provide the best fitness foods.

Calcium. You need it for healthy cell functioning as well as strong teeth and bones. You can get it from sources such as broccoli. Milk is not the only option and causes health problems if you have lactose intolerance.

Water. Most athletes drink plenty of water – about eight glasses per day to keep their systems fully hydrated. It provides some of the mineral content you need for your nutrition.