Keep Your Body Fit With Food

Eating properly is an important part of keeping your body fit. Maintaining good fitness requires careful attention to both diet and exercise. Nutritious food is no substitute for physical activity, but watching what you eat plays a vital role in developing a strong and healthy body. Combine a balanced diet with careful attention to good nutrition while exercising and you'll ensure the food you eat is keeping you in great shape.

Steps

Balancing Your Diet

1. Follow the guidelines of the food pyramid. The U.S. government and other public health agencies have developed a variety of food "pyramids" and "plates" over the past several decades. These tools are graphical representations of the various food groups you should eat — and how much of each group you should consume. Public health research institutes such as the Harvard School of Public Health have developed exceptionally helpful "pyramid" tools for evaluating your diet. The quantity of foods you eat from each category in the healthy "base" of the pyramid will vary upon your size, exercise level, and dietary preferences, but a majority of your caloric intake should come from these categories:
   • Carbohydrates in the form of whole grains such as oatmeal, whole wheat bread, and brown rice.
   • Healthy fats and oils. Healthy choices include unsaturated fats such as olive and vegetable oils; nuts, seeds, and avocados; and fatty fish such as salmon. Studies show Americans generally get 1/3 or more of their daily categories from fats, and this can be an acceptable practice — if you are consuming healthy varieties. Note that fats and oils are calorie-rich, so small quantities add up quickly. Read labels carefully.
   • Vegetables and fruits. Aim to fill half your plate with these foods at each meal.
   • Nuts, beans, seeds, and/or tofu. If you are a vegetarian, these foods are especially important sources of dietary protein.
   • Fish, poultry, and eggs. If you consume animal products, you may choose to consume more of these foods and fewer nuts, beans, seeds or tofu products.
2. Consume smaller quantities of food toward the top of the food pyramid. The nutrients found in dairy, especially, are important, but on the whole you'll want to eat top-of-the-pyramid foods sparingly. Follow these guidelines:
   • One to two servings of dairy products per day, or vitamin D and calcium supplements if you dislike (or are allergic to) dairy foods.
   • Infrequent consumption of red meat, processed meat, and butter. Eat red meat no more than two times per week, and minimize processed meat and butter in your diet.
   • Minimal consumption of refined grains such as white rice, white bread, sugary or refined foods, and salt.
3. Consume "super foods" that deliver exceptional nutritional benefits. If your aim is fitness as well as general good health, consider eating foods that deliver extra energy, antioxidants, calcium, or heart-healthy fats and proteins.
   • Dried fruits, sweet potatoes, and bananas deliver complex carbohydrates that will help you efficiently store and use energy. Each of these foods contains valuable potassium in addition to a host of other nutrients.
   • Broccoli and other green vegetables, tomatoes, blueberries, and cocoa all contain antioxidants that remove cell-damaging free radicals from your blood.
   • Milk and green vegetables provide calcium to ensure healthy bones. Warm milk consumed near bedtime has the added benefit of boosting the serotonin and melatonin that help you sleep.
   • Salmon and nuts deliver healthy fats and proteins. Consider adding Brazil nuts in particular to your diet, as they contain high levels of selenium, a mineral that helps bolster your immune system.
4. Pay attention to portion size. Read food packaging carefully to determine portion size and the number of servings in a given package. Split value packs into portion-sized containers, and consider sharing large restaurant meals. Learn how to identify proper portions using hand-size references; guidelines are readily available online. One serving of carrots, for example, is equivalent to one cup, or approximately the size of an adult fist; a serving of dry cereal is also one cup, or one adult fist, in size.

Consuming Adequate Fiber

1. Understand the benefits of a diet high in dietary fiber. Foods rich in dietary fiber help you control your hunger and lose weight in a number of ways.
   • High fiber foods have a higher "chew factor." Put simply, they take longer to eat, increasing your sense of satisfaction.
   • Foods that are high in fiber take longer to exit your digestive tract. This means you feel fuller longer.
   • Foods containing soluble fiber such as oatmeal and beans help to stabilize your blood sugar over the course of the day. This means you don't feel as hungry.
   • Fiber also helps to lower cholesterol in some individuals and bulk stool for better digestive health.
2. Choose high fiber foods. Dietary fiber is found in a wide variety of foods, so adding this important element to your diet may be easier than you imagine. Try high-fiber cereals, beans, vegetables, nuts and seeds, and fruits.
3. Proceed gradually when converting to a high-fiber diet. While your body functions best on a high fiber diet, if you haven't previously been eating much fiber it will need time to adjust. Start by introducing one high fiber element and then continue to improve your diet incrementally. You may replace your low-in-fiber corn flakes with a raisin bran cereal, for example, and then wait a few days before introducing salad with your lunch.

Preparing Fresh Food

1. Prioritize whole foods. Choosing unprocessed foods allows you to control your diet by eliminating "hidden" ingredients and excess salt. It's possible that weight gain may be coming not from the quantity of food you are eating, but the amount of sugar, salt, and other ingredients that are added to your meal. Whole foods such as vegetables, fruits, whole grains, and fish also tend to reside near the healthy "base" of the food pyramid.
2. Consider starting a garden. Studies indicate that children who participate in school-based gardening programs are twice as likely to try new foods as those who did not participate in these programs. Nurturing your own vegetables from seeds or seedlings will inspire you toward healthy eating. Growing your own vegetables also saves money, allowing you to keep your body fit without breaking your budget.
3. Cook from scratch. Much like consuming whole foods, cooking from scratch improves your control over your diet. Not only are you likely to save money by preparing your own meals, but you can eliminate additives, extra sugar and salt, and other processed ingredients.
   • Develop your cooking skills gradually. You may become overwhelmed if you try to take on too much, too quickly. Start with easy recipes to increase your confidence. Give yourself permission to learn over time and you'll find cooking is more likely to become an enduring habit.

Eating Properly While Exercising

1. Prepare for a workout by eating a low-glycemic meal. Low-glycemic foods are composed of "slow release" carbohydrates such as oatmeal, bran cereal, or whole-wheat toast. Consume your low-glycemic meal three hours before working out. Studies show that doing so will enable you to burn additional fat during exercise.
   • Proper hydration before a workout is also important. Plan to drink two to three cups of water, two to three hours before you exercise.
2. Eat foods that boost your energy and endurance. You may be familiar with various carbohydrate blends of glucose and fructose (sports drinks, gels, etc.) that are commonly used during long workouts. You might, however, want to consider a natural option that combines glucose and fructose with additional vitamins and antioxidants: honey! The darker the honey, the more antioxidants it contains.
   • Continue to hydrate during your workout. Drink 3/4 to 1 1/2 cups of water every 15 – 20 minutes, and consider an electrolyte drink if you have been exercising longer than 60 minutes.
3. Replenish your energy after a long workout. This is your big opportunity to combine a treat with food that will keep your body fit: chocolate milk is an excellent post-workout recovery drink. The carbohydrates it contains will help replenish your energy stores. Try a banana with peanut butter if you aren't fond of milk.
   • Drink tart cherry juice after exercise to help ease muscle inflammation. Avoid drinking juice before or during exercise, however, as it can cause stomach cramps.
4. Consume protein after exercising to help your muscles recover and grow. Good sources of protein include fish, poultry, meat, nuts, beans, seeds, lentils, soy, and milk products. Note that while advertisements for protein supplements often advertise that they provide amino acids the body cannot make, you can obtain the same important nutrients by consuming a variety of protein-rich foods.
5. Remember that consuming "fitness" foods is no substitute for physical exercise. One prominent study suggests that "fitness branding" encourages consumers to eat more of a given food and exercise less. This can undermine your efforts to keep your body fit. That "fitness" bar has just as many calories as any other food of its size and nutritional content!
   • Read labels carefully. Energy bars and other "fitness" products often contain significant amounts of added sugar and are usually heavily processed and filled with artificial ingredients. If you do opt to purchase an energy bar, look for bars with about {{safesubst:#invoke:convert|convert}} of protein, some carbohydrates and very little fat.
   • Pay attention to the caloric content of your sports drinks. If you're exercising to lose weight, opt for water or "light" versions.

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• Count Macronutrients
• Eat Properly
• Stop Being Hungry Quickly
• Develop Healthy Eating Habits
• Make Yourself Less Thirsty
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• Cut Down on Junk Food
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