The right nutrition provides the fuel to support healthy exercise habits. Sustainable and enjoyable nutrition habits are key to achieving and maintaining your fitness goals.
Eating well and exercising regularly contribute to healthy body weight, improved mental health and physical strength throughout the lifespan. They also help people better manage stress, maintain a positive outlook and stay physically active. Visit chaselynnwilliams.com to learn more.
Fruits and vegetables are both an important part of a healthy diet, providing vitamins, minerals and fiber. But what exactly separates a fruit from a vegetable? The distinction is based on botanical structure: Fruits are the seed-bearing structures in flowering plants that contain many of the same nutrients found in vegetables, such as vitamins and minerals. The difference is a technical one, but it can be important when discussing food groups with a botanist or nutritionist. It can also be helpful when it comes to cooking, as some foods that are used in desserts (like carrot cake) are technically considered fruits, while other items that are traditionally eaten as a savory part of the meal (such as tomatoes) are actually vegetables.
The United Nations designated 2021 as the International Year of Fruits and Vegetables to raise awareness about their contribution to a balanced diet, healthy lifestyle and overall well-being. The campaign is designed to highlight the importance of reducing food loss and waste, and improving access to affordable, nutritious produce for all.
Many people are familiar with dietary recommendations that recommend eating 1.5 to 2.5 cups of fruits per day and 2 to 4 cups of vegetables. These recommendations are usually based on the notion that fruits and vegetables should be grouped by color, since some are rich in certain nutrients (such as berries and dark green vegetables) while others are higher in other nutrients (such as carrots).
Despite this logical grouping, it is not always easy to identify which foods are fruits and which are vegetables. This may be partly due to the fact that some foods can be both a fruit and a vegetable, such as bananas and tomatoes. Additionally, some food labels use the terms interchangeably, but these distinctions are often ignored in culinary applications, such as menu planning or grocery store displays. In the end, however, it is not particularly important to distinguish which foods are classified as fruits and which as vegetables in terms of health benefits. It is much more beneficial to simply eat a variety of foods from both categories, in order to ensure that you get the full range of nutrients that your body needs.
Unsaturated Fats
Fats are a crucial energy source for the body, but a diet too high in saturated and trans fat can raise cholesterol levels, cause inflammation and increase heart disease risk. Aim for a healthy balance of unsaturated fats in your diet, especially those found in olive and peanut oil, fish, avocados and soy beans.
Fat molecules are composed of glycerol and one or more fatty acids, with monounsaturated fats having a single hydrogen bond present in the molecule and polyunsaturated fats having multiple double bonds. The number of double bonds determines whether a fat is considered monounsaturated (MUFA) or polyunsaturated (PUFA).
Dietary fats are typically solid at room temperature and are found in animal products, tropical cooking oils like coconut and palm, and in some vegetable oils. The type of fat you eat is important because it determines your overall health and fitness levels.
Saturated fats contain no double bonds in the fatty acid chain and are solid at room temperature, including butter and full-fat dairy foods such as cream and cheese. These are usually derived from animal products but can also be found in some plant products such as tropical vegetable and seed oils, and mayonnaise.
Unsaturated fats are primarily liquid at room temperature and include olive, sunflower and canola oils. They are the most heart-healthy fats and help to lower total cholesterol and bad cholesterol while improving triglyceride levels. Our bodies cannot produce omega-3 fatty acids, which are a form of polyunsaturated fat called “polyunsaturates,” so we need to get them through our diets. Omega-3 fatty acids are also believed to help decrease inflammation and help prevent heart disease. You can incorporate more unsaturated fats into your diet by replacing some saturated fats with fish and incorporating more plant-based oils such as drizzling olive or sesame oil on vegetables, salads or dipping snacks. Aim to consume these fats in their natural, “unprocessed” forms rather than processed foods made with fried vegetable or seed oils or margarine that have been hydrogenated and contain trans fats. 1 gram of fat contains 9 calories, so be careful not to over-indulge.
Protein
As exercise and healthy eating go hand in hand, getting enough protein in your diet is important for both your fitness and nutrition. Protein is needed to build muscles, tissues and bones, and it is also essential for your body’s immune system. Protein-rich foods include eggs, dairy, nuts, seeds and fish.
A good balance of nutritious food and regular physical activity can provide a range of benefits, including weight management, cardiovascular health and improved mental well-being. In addition, people who eat healthy and exercise often have stronger immune systems and are not as likely to get sick. They are also less likely to need to take time off work due to illness, which can be costly both financially and in terms of lost productivity.
Healthy eating doesn’t mean you have to follow a restrictive diet or eliminate your favorite foods, but it does involve consuming more nutritious foods and watching portion sizes. It also means preparing meals at home rather than going out to restaurants, and visiting local farmers’ markets to support the local economy.
The final step of the hierarchical multiple regression analysis showed that HEM was positively associated with protein intake, taking functional status and possible confounders into account (Table 4). In particular, participants who reported a higher HEM score showed a significantly higher intake of plant-based proteins – mainly from fruits and vegetables as well as pulses and nuts and seeds – than those with lower scores. In contrast, they consumed a lower amount of animal-based proteins.
Carbohydrates
Carbohydrates are the body’s main source of energy and are found in starches and sugars, such as fruits, vegetables, whole grains and dairy products. When consumed in excess, carbs can cause weight gain and lead to diabetes and heart disease. Carbohydrates are also essential structural components in organisms and provide the energy needed to form the nucleic acids that contain genetic information.
In healthy diets, carbohydrates should come from a variety of sources. Complex carbohydrates, such as those from whole grains and some vegetables, are better choices because they digest slowly and supply the body with a steady stream of energy. Simple carbohydrates, on the other hand, digest quickly and often spike blood sugar levels. Foods high in simple carbohydrates, such as white bread, pastries and sodas, can contribute to weight gain, interfere with proper fat metabolism and promote obesity and type 2 diabetes.
A healthy, balanced diet should include 45% to 65% carbohydrates. Choose carbohydrates from unprocessed, whole foods, such as fruit, vegetables, beans and whole grains. Avoid carbohydrates from processed and refined sources, such as white bread, pasta, potatoes and sugary beverages.
Ideally, carbohydrates should be eaten throughout the day to provide fuel for the body’s working muscles. Starchy carbohydrates, such as those from whole grains and potatoes, should make up about a third of the plate at each meal. For best results, eat them with other nutritious foods, such as lean protein sources and healthy fats.
When choosing carbohydrates, pay attention to serving sizes. Many people overdo it on calories when eating carbohydrates, and excessive consumption can lead to weight gain. Portion control is especially important when consuming carbohydrates, as is choosing foods with fiber and other nutrients that help you feel full.
If you are planning to exercise for several hours, eat a snack that provides a mix of carbs and proteins about 30 minutes before your workout. For example, a cup of yogurt with berries or a small sandwich can give you the energy you need for a long workout. Avoid fatty snacks, which slow digestion and can take oxygen and energy away from your muscles.