In the quest for fitness, proper nutrition is just as important as exercise. According to James Robinson and Deborah McCormick in their text "Essentials of Health and Wellness," 70 percent of Americans do not exercise regularly, and lack of adequate exercise is a factor in approximately 300,000 deaths annually. The authors also state that 68 percent of American deaths can be directly linked to poor diet.
Effects
Various nutrients affect your body in different ways. Your body uses protein for many activities, including repair and growth. Carbohydrates are an energy source during physical activity. Nutrition expert Marie Dunford of the American Dietetics Association explains that fat is used for warmth, extended energy and absorption of certain vitamins. Both vitamins and minerals are essential for metabolic activity, and water is necessary for maintaining hydration during physical activity.
Function
Your body uses protein to build and maintain muscle tissue. For those muscles to work, they must convert carbohydrates to energy. Carbohydrates are divided into two types: simple and complex. Simple carbohydrates, which are devoid of nutrients, are quickly converted to energy and are rapidly used up. Complex carbohydrates are slowly converted to energy and are a longer-lasting fuel source. Your body uses fat for exercise when energy is required over an extended period of time. Water provides a cooling system for your body and gives volume to your blood.
Food Guide
For the body to maintain the strength and energy required to engage in regular exercise, you must provide it with the proper nutrition. A good place to start is with the American Food Guide, which recommends a minimum daily consumption for each of the food groups. At least three ounces of whole grains, two cups of vegetables, one and a half cups of fruit, three cups of low-fat milk or milk products, and five ounces of lean meat or beans are important to healthy living.
Fats
All fat is not created equal. Your body requires one type of fat to maintain fitness, whereas another type is detrimental to your health. Saturated fat is in products such as shortening and lard. This fat will accumulate within your body, resulting in plaque buildup and leading to an increased risk of heart problems. Unsaturated fat, such as the fat in fish and vegetable oil, assists in decreasing cholesterol levels and lowering blood pressure.
Helpful Hints
When considering nutrition and physical fitness, keep in mind a few general principles. Fresh is always better than processed. Try to consume low-fat or nonfat products. Stay away from refined sugar. Frequent exercise will burn off excess calories, but remember that physical activity without proper nutrition will make the road to fitness extremely difficult.
References
- "Essentials of Health and Nutrition"; James Robinson lll and Deborah J. McCormick; 2005
- "Sports Nutrition"; Marie Dunford; 2006
- "Fitness and Health"; Brian J. Sharkey; 2002
- MyPyramid.gov
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