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Nutrition for Fitness
If you’re active — no matter your age — you’re on the right track. In fact, physical activity can:
decrease risk factors linked with coronary heart disease;
help improve your ability to exercise and do physical work;
increase enthusiasm and foster a sense of well-being;
release tension and help you relax and sleep;
help control your weight; and
encourage positive changes in other lifestyle habits (i.e., eating).
Good eating habits are key in helping you achieve these goals. That’s why the American Heart Association produced this article. It can help you:
choose a healthy eating plan;
meet your dietary requirements; and
may help reduce your risk of developing coronary heart disease.
This article also has helpful information about exercise. We hope it helps you!
Good nutrition — a member of the fitness team
Nutrition has a major impact on heart health and physical fitness. Your body needs food for fuel. Your body won’t work well if you don’t have a well-balanced mix of fuel.
The AHA, a leading authority on nutrition for more than 30 years, offers recommendations for healthy persons that apply whether you’re active or not. Let’s start with those related to diet.
AHA Dietary recommendations
Total fat intake should be no more than 30 percent of calories.
Saturated fatty acid intake should be less than 10 percent of calories. Saturated fatty acids are found primarily in animal fats, but also in palm, palm kernel and coconut oil.
Polyunsaturated fatty acid intake should be up to 10 percent of calories. Corn, soybean and sunflower oil are examples of polyunsaturated fatty acids.
Monounsaturated fatty acids make up the rest of total fat intake, about 10 to 15 percent of total calories. Canola and olive oil are examples of monounsaturated oils.
Cholesterol intake should be less than 300 milligrams per day. Cholesterol is found in foods from animals: beef, pork, mutton, poultry, fish, dairy products, egg yolks.
Limit sodium intake to no more than 2400 mg a day. To cut down on salt, use herbs and spices. Read food labels to find compounds that contain salt.
Other tips
These tips may also help you as an active person:
Make sure you meet your vitamin and mineral needs. Eat a well-balanced diet that includes all kinds of foods.
Adjust your calorie intake to keep your ideal weight. Physical activity is key to helping you achieve this goal.
You need energy to exercise. So eat a diet fairly high in carbohydrates. Increase the amount of fruits, vegetables and other carbohydrates that you eat. Complex types such as whole-grain breads and cereals, starchy vegetables and legumes are especially good.
Drink fluids before, during and after a workout that lasts 30 minutes or more, especially in warm weather. While working out vigorously for 30-60 minutes or longer, drink 6-8 ounces of fluid every 10-15 minutes.
Avoid salt tablets. Too much salt puts an extra burden on the kidneys. You can replace sodium lost during exercise with the food you eat.
Keep a daily weight chart in the hot summer months to check for hydration. If you’re 2-3 pounds (or more) lighter in the morning than your usual weight, you probably need more fluid.
Avoid eating lots of sugar before you exercise. It may cause dehydration, stomach discomfort and (depending on the time period) low blood sugar.
Eating large portions of high-fat foods can delay digestion. So before you work out, eat carbohydrates such as bread, cereal and pasta.
Foods for the fitness team
Food Functions Recommendation
Water maintains ability to deliver energy and oxygen to working muscles; maintains body temperature 6-8 glasses/day
Carbohydrates provides energy to the body 50-55 percent of total calories (or more if you’re exercising an hour or more each day)
Protein builds, repairs and maintains body tissues 15 percent of total calories
Vitamins help regulate the body’s chemical reactions 100 percent of USRDA*
Minerals form structures of the body and regulate body processes 100 percent of USRDA*
Electrolytes help maintain fluid balance sodium — no more than 2400 mg per day; potassium — eat lots of fruits and vegetables
Fat provides a long-term source of energy no more than 30 percent of total calories
* The United States Recommended Daily Allowances are based on the RDA that meet the known nutrient needs of almost all healthy people. The USRDA are listed on food labels. They are a standard for nutrient intake based on the population group with the highest RDA for that nutrient.
Food guide for physical fitness and cardiovascular health
Protein Foods
Two servings for a daily total of 6 (cooked) ounces. A suggested serving size of meat is about the size of a deck of cards. Suggested serving sizes by weight are:
3 ounces chicken, turkey, veal
3 ounces fish: flounder, cod, salmon, tuna, scallops
3 ounces lean meat: beef, lamb, pork (use less often)
2 tablespoons peanut butter
1 cup legumes
(The above list is not inclusive of all protein foods.)
Vegetables and Fruits
Five or more servings daily. A suggested serving size is:
Vegetables Fruit
1/2 to 1 cup
cooked or raw 1/2 cup juice or 1 medium-size piece
One serving should be a good source of vitamin C: asparagus, broccoli, cabbage (raw), tomatoes, berries, cantaloupe, grapefruit, mango, orange, papaya, strawberries, tangerines.
One serving should be a good source of vitamin A: broccoli, carrots, sweet potatoes, leafy greens, kale, peas, rutabagas, spinach, string beans, watercress, winter squash, yellow corn.
Breads, Cereals and Starchy Foods
Six or more servings daily. A suggested serving size is:
1 slice whole-grain breads
1/2 cup cooked cereal
1 cup flaked cereal
1 cup pasta or rice
3 cups popcorn (no fat added)
6 saltine crackers
Dairy Products
Adults — 2-3 servings; children and adolescents — 3-4 servings daily. A suggested serving size is:
1 cup skim milk, 1/2% or 1%
1 cup nonfat or low-fat yogurt
1/2 to 1 cup low-fat cottage cheese
1 ounce low-fat cheese (made with low-fat or skim milk)
1/2 cup ice milk
Note: Female athletes, especially if their menstrual cycles have stopped or if they’re older, may need 4 servings per day to help maintain strong bones.
Fats
Use in moderation. Restrict fats if necessary for weight control. A suggested serving size is:
1 teaspoon oil — safflower, corn, sunflower, soybean, olive, canola
1 teaspoon margarine (label should indicate less than 2 g saturated fat per tablespoon)
2 teaspoons no-fat or low-fat mayonnaise
2 teaspoons no-fat or low-fat mayonnaise-type salad dressing
2 teaspoons sunflower or pumpkin seeds
1 tablespoon nuts
Desserts, Sweets and Snacks
If you’re watching your weight, use these items moderately — one to two servings daily. Choose low-calorie, low-fat desserts and sweets such as fresh fruit, sherbet, ices or any dessert made from ingredients listed in the food plan.
If you train an hour or more a day, plan high-carbohydrate, high-protein snacks to meet your energy needs. Low-fat fruit yogurt or a whole-wheat sandwich with an ounce of lean turkey and a piece of fruit are two examples of good snacks. A cup of dry cereal mixed with raisins or other dry fruit can be packed in plastic bags for snacks away from home.
Athletes can also add juice and sports drinks that have glucose polymers to meet their fluid, carbohydrate and electrolyte needs. Contact a local registered dietitian or licensed nutritionist in your area if you need help planning snacks or guidance in fluid/ electrolyte drinks. For a referral to someone with special training in sports nutrition, call the Nutrition Hotline at the American Dietetic Association (1-800-366-1655).
Carbohydrate-loading Diet
Liberal amounts of carbohydrates — bread, pasta, potatoes, cereal — help you keep high levels of muscle and liver glycogen. This is how athletes improve their endurance. There are many ways to load up on them. Most increase the carbohydrate content of the diet to 65 percent or more for three days before a race or critical training session. You should reduce your training during this time and rest your muscles to allow them to become saturated with carbohydrates.
Do not use this method more than a few times a year. And use it only for events that last 1-2 hours or longer.
A carbohydrate-loading program may lead to several harmful side effects. For example, increased fluid could result in swollen joints. If you’re a young adult and at risk for heart disease or other chronic disorders, avoid this program.
Eating before an event
On the day before your event, choose fiber-rich carbohydrates such as:
wheat bread
bran cereal
bran muffins
fruits
vegetables
Eat your largest meal at noon. That way, your food will have plenty of time to be digested and pass through your system. Also, drink extra fluid to hydrate your system. On the morning of the event, eat a light breakfast.
Eating sugar before activities that last less than 20-30 minutes offers little physiological benefit. The reason is that the energy stored as glycogen in your liver and muscles is sufficient to maintain your blood sugar levels.
Weight control
You can control your weight by keeping a balance between the calories you eat and burn.
All unused calories are stored as body fat. Some body fat insulates and protects vital organs. But too much body fat (overweight) will make it harder for you to move around and enjoy physical activity.
Use body fat percentages as a general guide for achieving a high fitness level. Desirable percentages of body fat are about 20-25 percent for women and 10-15 percent for men. Some highly trained athletes may have much lower body fat (generally 16-20 percent for females and 6-12 percent for males). Older athletes may have slightly higher body fat levels than younger athletes. But they usually don’t train as hard or as much.
Many fitness clubs have staff who measure body fat percentages. If you don’t belong to a club, a licensed nutritionist, registered dietitian or qualified health professional can help you.
To reduce the amount of excess fat on your body, reduce your fat intake and increase your physical activity. Regular exercise is key to keeping your ideal weight. In fact, it:
improves appetite control;
minimizes loss of muscle tissue;
“burns” calories and cuts body fat; and
promotes a feeling of well-being.
Exercise . . .
If you like moving your body, you’ll always be young enough to exercise. But follow proper guidelines to help reduce your risk of injury. No two bodies are the same. So make sure your program fits your needs.
Should you consult a doctor before starting an exercise program?
Most people don’t need to see a doctor before they start a gradual, sensible exercise program. But see a doctor first if:
you’re older than 40;
already at risk for heart disease; or
haven’t exercised in recent years.
Your doctor can give you tests that can help determine how long, hard and often you can work out.
To condition your heart and lungs, you must bring your heart rate to a certain point, called the target heart rate zone. When you stop exercising, quickly place the tips of your first two fingers lightly over one of the carotid arteries on your neck. These blood vessels are located to the left or right of your Adam’s apple. Count your pulse for 10 seconds and multiply by six.
Your target heart rate depends on your age and maximum heart rate. Usually your maximum heart rate is determined by subtracting your age from 220. Your target heart rate is 50-75 percent of your maximum heart rate, depending on how far you have advanced in your exercise program.
After six (or more) months of regular exercise, you can exercise at up to 85 percent of your maximum heart rate. But you don’t have to exercise that hard to stay in good condition.
Here’s a chart that shows the target zone for people of various ages.
Target heart rate chart
Age Target Zone 50-75% (beats per minute) Average Maximum Heart Rate (100%)
20 100-150 200
25 98-146 195
30 95-142 190
35 93-138 185
40 90-135 180
45 88-131 175
50 85-127 170
55 83-123 165
60 80-120 160
65 78-116 155
70 75-113 150
Set a pace for your program and don’t push yourself too hard when you start. Reduce your pace if:
it takes longer than 10-15 minutes for your pulse to slow down after exercise;
it’s hard for you to breath;
you feel faint; or
you’re weak for a long time.
If you’re active — no matter your age — you’re on the right track. In fact, physical activity can:
decrease risk factors linked with coronary heart disease;
help improve your ability to exercise and do physical work;
increase enthusiasm and foster a sense of well-being;
release tension and help you relax and sleep;
help control your weight; and
encourage positive changes in other lifestyle habits (i.e., eating).
Good eating habits are key in helping you achieve these goals. That’s why the American Heart Association produced this article. It can help you:
choose a healthy eating plan;
meet your dietary requirements; and
may help reduce your risk of developing coronary heart disease.
This article also has helpful information about exercise. We hope it helps you!
Good nutrition — a member of the fitness team
Nutrition has a major impact on heart health and physical fitness. Your body needs food for fuel. Your body won’t work well if you don’t have a well-balanced mix of fuel.
The AHA, a leading authority on nutrition for more than 30 years, offers recommendations for healthy persons that apply whether you’re active or not. Let’s start with those related to diet.
AHA Dietary recommendations
Total fat intake should be no more than 30 percent of calories.
Saturated fatty acid intake should be less than 10 percent of calories. Saturated fatty acids are found primarily in animal fats, but also in palm, palm kernel and coconut oil.
Polyunsaturated fatty acid intake should be up to 10 percent of calories. Corn, soybean and sunflower oil are examples of polyunsaturated fatty acids.
Monounsaturated fatty acids make up the rest of total fat intake, about 10 to 15 percent of total calories. Canola and olive oil are examples of monounsaturated oils.
Cholesterol intake should be less than 300 milligrams per day. Cholesterol is found in foods from animals: beef, pork, mutton, poultry, fish, dairy products, egg yolks.
Limit sodium intake to no more than 2400 mg a day. To cut down on salt, use herbs and spices. Read food labels to find compounds that contain salt.
Other tips
These tips may also help you as an active person:
Make sure you meet your vitamin and mineral needs. Eat a well-balanced diet that includes all kinds of foods.
Adjust your calorie intake to keep your ideal weight. Physical activity is key to helping you achieve this goal.
You need energy to exercise. So eat a diet fairly high in carbohydrates. Increase the amount of fruits, vegetables and other carbohydrates that you eat. Complex types such as whole-grain breads and cereals, starchy vegetables and legumes are especially good.
Drink fluids before, during and after a workout that lasts 30 minutes or more, especially in warm weather. While working out vigorously for 30-60 minutes or longer, drink 6-8 ounces of fluid every 10-15 minutes.
Avoid salt tablets. Too much salt puts an extra burden on the kidneys. You can replace sodium lost during exercise with the food you eat.
Keep a daily weight chart in the hot summer months to check for hydration. If you’re 2-3 pounds (or more) lighter in the morning than your usual weight, you probably need more fluid.
Avoid eating lots of sugar before you exercise. It may cause dehydration, stomach discomfort and (depending on the time period) low blood sugar.
Eating large portions of high-fat foods can delay digestion. So before you work out, eat carbohydrates such as bread, cereal and pasta.
Foods for the fitness team
Food Functions Recommendation
Water maintains ability to deliver energy and oxygen to working muscles; maintains body temperature 6-8 glasses/day
Carbohydrates provides energy to the body 50-55 percent of total calories (or more if you’re exercising an hour or more each day)
Protein builds, repairs and maintains body tissues 15 percent of total calories
Vitamins help regulate the body’s chemical reactions 100 percent of USRDA*
Minerals form structures of the body and regulate body processes 100 percent of USRDA*
Electrolytes help maintain fluid balance sodium — no more than 2400 mg per day; potassium — eat lots of fruits and vegetables
Fat provides a long-term source of energy no more than 30 percent of total calories
* The United States Recommended Daily Allowances are based on the RDA that meet the known nutrient needs of almost all healthy people. The USRDA are listed on food labels. They are a standard for nutrient intake based on the population group with the highest RDA for that nutrient.
Food guide for physical fitness and cardiovascular health
Protein Foods
Two servings for a daily total of 6 (cooked) ounces. A suggested serving size of meat is about the size of a deck of cards. Suggested serving sizes by weight are:
3 ounces chicken, turkey, veal
3 ounces fish: flounder, cod, salmon, tuna, scallops
3 ounces lean meat: beef, lamb, pork (use less often)
2 tablespoons peanut butter
1 cup legumes
(The above list is not inclusive of all protein foods.)
Vegetables and Fruits
Five or more servings daily. A suggested serving size is:
Vegetables Fruit
1/2 to 1 cup
cooked or raw 1/2 cup juice or 1 medium-size piece
One serving should be a good source of vitamin C: asparagus, broccoli, cabbage (raw), tomatoes, berries, cantaloupe, grapefruit, mango, orange, papaya, strawberries, tangerines.
One serving should be a good source of vitamin A: broccoli, carrots, sweet potatoes, leafy greens, kale, peas, rutabagas, spinach, string beans, watercress, winter squash, yellow corn.
Breads, Cereals and Starchy Foods
Six or more servings daily. A suggested serving size is:
1 slice whole-grain breads
1/2 cup cooked cereal
1 cup flaked cereal
1 cup pasta or rice
3 cups popcorn (no fat added)
6 saltine crackers
Dairy Products
Adults — 2-3 servings; children and adolescents — 3-4 servings daily. A suggested serving size is:
1 cup skim milk, 1/2% or 1%
1 cup nonfat or low-fat yogurt
1/2 to 1 cup low-fat cottage cheese
1 ounce low-fat cheese (made with low-fat or skim milk)
1/2 cup ice milk
Note: Female athletes, especially if their menstrual cycles have stopped or if they’re older, may need 4 servings per day to help maintain strong bones.
Fats
Use in moderation. Restrict fats if necessary for weight control. A suggested serving size is:
1 teaspoon oil — safflower, corn, sunflower, soybean, olive, canola
1 teaspoon margarine (label should indicate less than 2 g saturated fat per tablespoon)
2 teaspoons no-fat or low-fat mayonnaise
2 teaspoons no-fat or low-fat mayonnaise-type salad dressing
2 teaspoons sunflower or pumpkin seeds
1 tablespoon nuts
Desserts, Sweets and Snacks
If you’re watching your weight, use these items moderately — one to two servings daily. Choose low-calorie, low-fat desserts and sweets such as fresh fruit, sherbet, ices or any dessert made from ingredients listed in the food plan.
If you train an hour or more a day, plan high-carbohydrate, high-protein snacks to meet your energy needs. Low-fat fruit yogurt or a whole-wheat sandwich with an ounce of lean turkey and a piece of fruit are two examples of good snacks. A cup of dry cereal mixed with raisins or other dry fruit can be packed in plastic bags for snacks away from home.
Athletes can also add juice and sports drinks that have glucose polymers to meet their fluid, carbohydrate and electrolyte needs. Contact a local registered dietitian or licensed nutritionist in your area if you need help planning snacks or guidance in fluid/ electrolyte drinks. For a referral to someone with special training in sports nutrition, call the Nutrition Hotline at the American Dietetic Association (1-800-366-1655).
Carbohydrate-loading Diet
Liberal amounts of carbohydrates — bread, pasta, potatoes, cereal — help you keep high levels of muscle and liver glycogen. This is how athletes improve their endurance. There are many ways to load up on them. Most increase the carbohydrate content of the diet to 65 percent or more for three days before a race or critical training session. You should reduce your training during this time and rest your muscles to allow them to become saturated with carbohydrates.
Do not use this method more than a few times a year. And use it only for events that last 1-2 hours or longer.
A carbohydrate-loading program may lead to several harmful side effects. For example, increased fluid could result in swollen joints. If you’re a young adult and at risk for heart disease or other chronic disorders, avoid this program.
Eating before an event
On the day before your event, choose fiber-rich carbohydrates such as:
wheat bread
bran cereal
bran muffins
fruits
vegetables
Eat your largest meal at noon. That way, your food will have plenty of time to be digested and pass through your system. Also, drink extra fluid to hydrate your system. On the morning of the event, eat a light breakfast.
Eating sugar before activities that last less than 20-30 minutes offers little physiological benefit. The reason is that the energy stored as glycogen in your liver and muscles is sufficient to maintain your blood sugar levels.
Weight control
You can control your weight by keeping a balance between the calories you eat and burn.
All unused calories are stored as body fat. Some body fat insulates and protects vital organs. But too much body fat (overweight) will make it harder for you to move around and enjoy physical activity.
Use body fat percentages as a general guide for achieving a high fitness level. Desirable percentages of body fat are about 20-25 percent for women and 10-15 percent for men. Some highly trained athletes may have much lower body fat (generally 16-20 percent for females and 6-12 percent for males). Older athletes may have slightly higher body fat levels than younger athletes. But they usually don’t train as hard or as much.
Many fitness clubs have staff who measure body fat percentages. If you don’t belong to a club, a licensed nutritionist, registered dietitian or qualified health professional can help you.
To reduce the amount of excess fat on your body, reduce your fat intake and increase your physical activity. Regular exercise is key to keeping your ideal weight. In fact, it:
improves appetite control;
minimizes loss of muscle tissue;
“burns” calories and cuts body fat; and
promotes a feeling of well-being.
Exercise . . .
If you like moving your body, you’ll always be young enough to exercise. But follow proper guidelines to help reduce your risk of injury. No two bodies are the same. So make sure your program fits your needs.
Should you consult a doctor before starting an exercise program?
Most people don’t need to see a doctor before they start a gradual, sensible exercise program. But see a doctor first if:
you’re older than 40;
already at risk for heart disease; or
haven’t exercised in recent years.
Your doctor can give you tests that can help determine how long, hard and often you can work out.
To condition your heart and lungs, you must bring your heart rate to a certain point, called the target heart rate zone. When you stop exercising, quickly place the tips of your first two fingers lightly over one of the carotid arteries on your neck. These blood vessels are located to the left or right of your Adam’s apple. Count your pulse for 10 seconds and multiply by six.
Your target heart rate depends on your age and maximum heart rate. Usually your maximum heart rate is determined by subtracting your age from 220. Your target heart rate is 50-75 percent of your maximum heart rate, depending on how far you have advanced in your exercise program.
After six (or more) months of regular exercise, you can exercise at up to 85 percent of your maximum heart rate. But you don’t have to exercise that hard to stay in good condition.
Here’s a chart that shows the target zone for people of various ages.
Target heart rate chart
Age Target Zone 50-75% (beats per minute) Average Maximum Heart Rate (100%)
20 100-150 200
25 98-146 195
30 95-142 190
35 93-138 185
40 90-135 180
45 88-131 175
50 85-127 170
55 83-123 165
60 80-120 160
65 78-116 155
70 75-113 150
Set a pace for your program and don’t push yourself too hard when you start. Reduce your pace if:
it takes longer than 10-15 minutes for your pulse to slow down after exercise;
it’s hard for you to breath;
you feel faint; or
you’re weak for a long time.
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