Good nutritional habits are the cornerstone of any healthy lifestyle and are arguably one of the most effective methods in achieving fitness goals. Although it's best to consult a qualified nutritionist or dietitian, a personal trainer with knowledge of sports nutrition and diet can provide relevant nutritional tips and information and thus suggest eating habits best suited for you and your particular workouts.

Exercise is powerful tools for helping most people. For those who need to manage their weight, an exercise program combined with diet modification may be key to losing weight and keeping it off. Many people who are already at healthy weights find that physical activity helps to prevent weight gain. Remember for healthy living you need to maintain both a healthy diet along with proper physical fitness.

¨ Eat small meals every 2 to 3 hours (Eat 3 meals and 2 or 3 snacks each day)

¨ Plan meals around moderate or intense exercise (Plan snack or meal 1 to 2 hours before and eat high carbohydrates meal very soon after exercise)

¨ Eat protein and carbohydrates every meal or snack

¨ Eat lower fat Meat, Meat Substitutes, or Milk product every meal or snack

¨ Eat Starch or Fruit product every meal or snack

¨ Combine foods to compliment proteins (a) Eat beans, peas, lentils, peanuts (b) Eat grains, seeds, or nuts

¨ Eat grains with milk or cheese.

¨ Eat a variety of fruits and vegetables daily. Eat at least 1 serving vitamin C rich foods a day (Citrus fruit, tomatoes, fresh melons, strawberries) Eat at least 3 servings of (cabbage family) vegetables per week  (Cabbage, broccoli, cauliflower, brussel sprouts) Eat at least 1 serving vitamin A rich foods every other day (Dark leafy greens, and dark yellow foods)

¨ Eat foods with fiber (Whole grains, vegetables, fruit, and legumes (beans, peas, lentils)

¨ Eat calcium rich foods (a) Milk, yogurt, cheese and (b) Green leafy vegetables, tofu, canned salmon, sardines or jack mackerel, figs, almonds)

¨ Make lower fat and healthier fat choices (a) Cook with little or no oil roast, bake, broil, grill, poach, steam, or boil instead of frying. (b) Keep saturated fat intake low.  (1) Eat leaner meats or meat substitutes (2) Remove skin from poultry (3) Lower fat milk and yogurt. (4) Choose lower fat snacks.  (5) Limit hydrogenated fat. (c.) Consume moderate poly-unsaturated and mono-unsaturated fats. (1) Nuts, olive oil, salad dressing, mayonnaise

¨ Limit refined foods (a) White bread and cereals, soda pop, sweets, alcohol  (b) Eat whole foods whenever possible