The longer I am in the fitness profession the more I see how important good nutrition is. Good nutrition will give you more energy, enhance recovery, reduce bodyfat, help to increase your muscle mass, prevent injuries, reduce lifestyle diseases such as high blood pressure and cardiovascular problems, and, well, you get the picture. Many people tend to get a little frustrated deciding what is the best way to achieve a better eating plan. I understand! There is big money in the nutrition industry and so much advertising out there about who has the best diet or some new supplement invention that will make somebody the next Mr. or Ms America that I know many people feel as you do.

I will give you what I feel are 5 of the most important points to achieving better nutrition. They are simple to understand and easy to do.

First Point - Try to eat more foods that we all know are healthy. Things like fresh fruits and vegetables, low fat protein sources like chicken and fish, unprocessed grains like real oatmeal (not the brown sugar and cinnamon packets)! and whole wheat breads. Try to reduce your intake of foods that we all know are not so healthy. Things like candy, pop, Captain Crunch, Burger King, etc. By simply doing this you will put yourself in line to achieve those benefits I talked about earlier.

Second Point - Try to eat at least 4 times per day. Don't skip breakfast and then load up in the evening when you are less active and more prone to storing those calories as fat. By eating 4 times a day I'm not talking about big sit down meals. Just eat less but more frequently. This will help to keep your metabolism healthy which is very important as we get into our 30's. It will also give you a much more even energy level throughout the day and you won't feel so dead when you get home from work. Better energy means better production at your job, in your social life, with your training program etc.

Third Point - Drink tons of water! At least a gallon a day. We have all heard this but very few of us make it a point to actually do it. Get into the habit of carrying a water bottle with you to the gym or keep one on your desk at work. I have seen fantastic responses with our clients at Select Fitness and with the athletes at the University when they simply drink more water. Drinking water helps to flush your system of waste products brought on by stress, pollution, and yes, exercise. It can reduce the occurrence of headaches, increase physical performance levels, and reduce the effects of muscle soreness and injury. The next time you feel a little fatigued, try drinking a glass of ice cold water. I guarantee you that five minutes later you will feel better. The human body is mostly water and by not drinking enough it's like running your car with low oil levels all the time! Trust me on this one, it works!

Fourth Point - Take a quality multivitamin\mineral supplement on a daily basis. This will help guard against any minor nutritional deficiencies that you may have if you don't eat perfect all the time. There have been numerous studies in the last 20 years that point to the advantages of getting the right amount of vitamins in your diet. Immune system function, and protection against cardiovascular disease are just two of the major benefits of optimal vitamin and mineral levels. I feel we have the best vitamin and mineral supplement on the market. The reason it's the best is because of the quality ingredients, clean manufacturing and low cost ($24.00 dollars per month). There are many good nutritional companies out there but many of them overcharge for their products.

O.K., if you just try to do the above you will be better off than 90% of the general population! A little bit of thought process and organization is all it takes. If you want to get a little more advanced, read on:

Fifth Point - Multiply your bodyweight in pounds by the number 13. This will give you a solid number of the amount of calories needed to function. If you want to lose or gain weight, increase or decrease this amount by 500 calories on a daily basis. This formula is merely an approximation. The amount of calories one should eat is based on many things so you may have to adjust your intake levels slightly to dial in to what's best for you! If you want to try to make a more accurate guess at what your calorie intake should be, get out your calculators and click HERE. ...and if you want know what's in a particular food item (calories, vitamins, protein, fat, etc), chances are the USDA has analyzed it and has it in their searchable food database. This database is extensive!

50% of your calories should come from quality carbohydrates (fruits, vegetables, whole grain products) 25% of your calories should come from quality low fat protein sources (chicken, fish, egg whites, soy products) 25% of your calories should come from quality (unsaturated) fat sources (nuts, seeds, avocados, flax seed oil, olive oil)

Example: Calories If you weigh 180 lb. you would need approximately 2400 calories a day. A little more if you are very active. 180 x 13 = 2,350 calories

Carbohydrates: 2,400 x .50 = 1,200 calories from carbohydrates or 300 grams of carbohydrates.

Protein: 2,400 x .25 = 600 calories from protein or 150 grams of protein.

Fat: 2,400 x .25 = 600 calories from fat or 66 grams of fat.

Again, if you are very active, especially if you are doing more cardiovascular work you will need to increase your caloric intake primarily in the form of carbohydrates!

This is a basic example that will start to get you on the right page when it comes to the amounts of foods you should be eating. These steps require a little more work but they can be valuable to know if you want to maximize your health. If you would like more information you should pick up a copy of Nutrition Made Simple by Robert Crayhon. Robert is a certified nutritionist and owns two nutrition practices in New York. He has an easy to read writing style and sees the big picture when it comes to quality nutrition!