How does nutrition play into my overall health and fitness?

I hear this question all the time and I am here to tell you that proper eating is critical.  I also hear this every day from moms, women, teachers, friends and family; “It’s so expensive to eat healthy or I don’t have time to be healthy”.  

Ladies, this breaks my heart because being healthy doesn’t mean you have to shop solely at health stores or spend more money. In fact, the Harvard School of Public Health put out a great article (see link below) that healthy diets only cost $1.50 more per day than unhealthy diets. That is a total of $550 per year. Eating healthy is more affordable than being ill and going to multiple doctors, specialists, and being on medication to control your diet.  

We need to know what we are putting into our bodies.  Did you know that 80% of your overall health and fitness depends on what you eat? That is huge, 80%. You can run, work out, lift weights 2 hours a day and not be healthy if you are not eating properly.

So what should we eat? Veggies most, fruits and the 40/30/30 Rule of Macronutrients!!!

We need to balance our meals with 40% carbohydrates, 30% lean proteins and 30% healthy fats.  We also need to cut out processed foods that are filled with hidden sugars. The human body needs all the above nutrients in our diets; this is why fad diets do not work. People try to cut out too much and wind up starving themselves and then they binge and wind up back where they started. Diets are not sustainable. However, making a mind shift and choosing healthy, balanced meals is sustainable. We cannot and will not cut out foods; we just need a healthy balance of food.

Here is an easy guide to the foods that will keep you healthy and full:

  • Veggies: They are filled with fiber and should be eaten at every meal- they are filled with essential vitamins and minerals
  • Fruits: They offer antioxidants and protect our cells from free radicals. Fruit has natural sugars, not processed. Which is a better choice every time.


  • Carbohydrates: Gives you energy. Think starches and whole grains (sweet potatoes, yams, potatoes, quinoa, beans, rice, oatmeal and cereal (low in sugar)
  • Proteins: Helps build and repair muscle. Foods like chicken, fish, eggs, Greek yogurt, red meat (extra-lean) tofu, tempeh, pork, ham, turkey, cottage cheese, veggie burgers
  • Healthy Fats: For potassium, fiber and calcium. Foods such as avocado, almonds, nuts, hummus, cheeses

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