A poor diet might keep you alive, but the nutrition of healthy foods provides more dynamic energy for an active lifestyle. If you want to manage your weight and relieve chronic stress through a fitness routine, you need to build strong bones, muscles, heart and lung capacity. Raising your blood cell count will speed oxygen and the nutrients that you get from your diet to these vital areas, helping them sustain the movement and the "good" stress that you place on them through exercise.
Grain Foods
Grain products contain the ideal mix of iron, protein and vitamin B needed to form the new red blood cells that feed the rest of your body cells. With little fat and no cholesterol to limit your cardiovascular performance, grain foods such as oatmeal, wheat bran cereal, whole-grain breads, tortillas and pastas nourish your blood and the nervous system that coordinates your body's movements. Nevertheless, the complex carbohydrates in grain foods, which release energy more slowly than simple carbs, shouldn't be consumed just prior to exercise.
Fruits and Vegetables
Natural sugars in fruits and concentrated sugar in fruit and vegetable juices are more appropriate for energy boosts before workouts and throughout the day. Tomato, carrot, orange and mixed vegetable juices are healthy choices if you burn off their calories. The greater fiber content in whole or cut fruits and vegetables, such as berries, pears, broccoli and peppers, contributes to weight management by satisfying your appetite and aiding in digestion.
Seeds and Nuts
Snack and meal additions that raise your protein intake without detrimental saturated fat help you build muscle and blood cells. Sunflower, flax and pumpkin seeds and almonds, cashews and pecans all contain beneficial unsaturated fatty acids, as well as protein, iron, B vitamins and other nutrients. Concentrated nutrition raises the calorie counts of these foods, so consume them in servings of about 1 oz. to avoid affecting your weight.
Dairy and Protein Foods
Dairy products and protein foods all nurture a healthy blood count and nerve transmissions. Milk, yogurt, cheese, meats and fish all contain B vitamins and protein, while dairy foods have rich calcium and potassium contents to support bone and muscle health. Beans, lentils, split peas, peanuts and peanut butter represent protein sources with similar nutrition that are lowest in fat and -- unlike animal products -- have no cholesterol. Select fat-free dairy items and lean meats and fish, for less saturated fat in your diet. Beef round, pork loin and chicken and turkey breast minus their skin are all good choices for dynamic fitness energy.
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