Your heart, lungs, muscles and bones work hard when you work out, so use your diet to provide them with optimum support. Focus on calcium and potassium foods for heart, muscle and bone health. Be sure to get enough iron, protein and B vitamins to build a healthy blood count for oxygen transport from your lungs to your body cells. Dining on selections from all of the food groups at every meal will deliver the essential nutrients you need to fuel your fitness program.
Protein Group
Protein foods tend to have greater fat -- and calorie -- ratios than other foods, so choose the ones that won't slow you down. Those with less saturated fat digest more easily and pose less of threat to cardiovascular health. Major sources include fish such as tuna and orange roughy, lean beef such as eye of round and poultry with the skin removed.
Reduce your fat intake further by eating black beans or lentils by the ½-cup serving. These high-fiber foods fill you up on less bulk, so you can cut calories with smaller portions. Nuts and seeds, including almonds and pumpkin seeds, make great protein snacks that are also high in vitamins and minerals and low in saturated fat.
Grain Group
Significant iron and vitamin B join the higher fiber content of whole versus refined grains, such as white rice. Whole-grain brown rice is a healthy accompaniment to vegetables, beans and other protein foods. Fortified breakfast cereal, however, may be the most potent whole-grain contribution to your fitness diet. Some low-sugar brands of wheat bran cereals have less than 80 calories and strong fiber, protein, B vitamin, iron and other minerals content.
Dairy Group
Continue to pare down fat and play up vitamins and minerals that keep your body active in your dairy choices. The American Heart Association recommends choosing 1 percent or fat-free milk, cheese and yogurt for their calcium, potassium, protein and vitamin B values. Milk is also fortified with vitamins A. and D.
Fruit and Vegetable Groups
Just about any choices in these food groups will benefit a fitness diet with their rich fiber content and a wide range of other nutrients, except for fat. Bananas and papayas deliver potassium; oranges and apples contain vitamin C, which helps your body absorb iron. Dark green vegetables such as spinach and broccoli contain iron and B vitamins, while starchy veggies such as sweet potatoes and corn offer potassium and vitamins A and B. Eat a changing variety of fruits and vegetables for more nutrient combinations
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