4. Focus On Nutrition

When people make a decision to get fit, often they'll focus solely on what they're doing in the gym, athletics track,  or anywhere else, rather than what they're eating and drinking. 

Don't get us wrong, exercise is crucial when getting/keeping fit, but so too is a healthy diet and proper nutrition.

If you're eating the wrong foods, drinking too much sugar or alcohol  and not getting enough nutrients,  it doesn't matter how much  exercise you do, your fitness levels wont improve  as much as they should. 

Focus on plenty of lean protein, complex carbs, healthy fats and  nutrient rich foods like  fruits and vegetables. instead of sugary beverages or alcohol, drink plenty of water and try to keep unhealthy meals to a minimum, perhaps as a treat meal,  once per week.

What is Complex Carbs?

Sugar molecules are joined together in long, complex chains to make complex carbohydrates. Peas, beans, whole grains and vegetables are all high in complex carbs.

In the body, both simple and complex carbohydrates are converted to glucose (blood sugar) and used as energy. Glucose is needed by the body's cells and the brain.
Any glucose that is not consumed is stored as glycogen in the liver and muscles for later use.

Complex carbohydrate foods are high in vitamins, minerals, and fiber, all of which are beneficial to one's health. Instead of processed or refined sugars, which lack the vitamins, minerals and fiber found in complex carbs, the bulk of carbohydrates should come from complex carbohydrates (starches) and naturally occurring sugars.

Because refined sugars have little to no nutritional value, they are commonly referred to as "empty calories."

Monounsaturated and polyunsaturated fats are "good" unsaturated fats that reduce illness risk. Vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and seafood are abundant in healthy fats.

Even in little amounts, "bad" fats – trans fats — increase the risk of disease. Trans fats are mostly found in processed foods that use partly hydrogenated oil as a source of trans fat. Trans fats have been removed from many of these items, which is a good thing.

Saturated fats, while not as harmful as trans fats, have a negative influence on health when compared to unsaturated fats and should be ingested in moderation. Red meat, butter, cheese, and ice cream are examples of foods high in saturated fat. Saturated fats can also be found in plant-based fats like coconut and palm oil.

Instead of refined carbs, substitute them with fish, legumes, nuts, and healthy oils when you cut back on items like red meat and butter.

How to Include Nutrient Dense Food in Your Healthy Diet

You can start include more nutrient-dense foods in your diet now that you know what they are. It can sometimes be as simple as making a tiny change to make a more nutrient-dense choice.

Consider the following:

• Make the switch from white to brown rice.
• Water, unsweetened tea, or coffee can be substituted for sugary beverages.
• Try plain nonfat Greek yogurt instead of a hefty dollop of sour cream over your chili or baked potato.
• Instead of meat or cheese, consider adding one additional veggie to your pizza, tacos, or sandwich toppings.
• Instead of chips, snack on crisp veggies or a handful of almonds.
• Instead of candies and pastries, satisfy a sweet tooth with naturally sweet fruit.
• You may enhance the nutritious density of your family's meals and snacks by making a few easy substitutions in your favorite recipes or redesigning classic foods.