1. The Benefits of Eating Right and Exercising FOR ANYONE LOOKING TO IMPROVE THEIR OVERALL HEALTH BY: JAMES BREEN

2. Why it’s important to combine exercise and a healthy diet:  Weight loss can be achieved with a mixture of diet and exercise.  It’s best to plan an exercise program that fits your needs while also making a healthy diet part of your daily routine.  Your diet can not only back up your health goals but also improve your exercise performance

3. The importance of carbohydrates:  As an active person, your body needs more carbohydrates.  Carbohydrates are the body’s main energy source.  Your carbohydrate intake should come from things such as:  Whole grains  Vegetables that contain starch  Fruit  Beans

4. Fruits and vegetables:  “Fruits and vegetables are the foundation of good health.” (livestrong.com)  The President’s Council on Fitness, Sports & Nutrition recommend that half of your plate be dedicated to fruits and vegetables at each meal.  Try and shoot for as big a color range as possible.

5. Protein:  Every meal should contain a source of lean protein.  Lean protein can come from sources such as:  Turkey breast or chicken  White fish  Soy  Low fat yogurts or cottage cheese

6. Healthy fats:  Every meal should contain some source of healthy fat.  You can find healthy fats in things such as:  Olive oil  Fish  Eggs  Certain nuts and seeds

7. The basics of exercise:  Minimally, you should try and achieve:  150 minutes of moderate cardiovascular exercise per week  Or 75 minutes of vigorous cardio exercise per week *2 or more strength-training sessions per week are recommended but are optional

8. Why exercise performance can judge the success of your diet:  If you are feeling better overall, maintaining your weight, or losing body fat:  most likely your diet is doing what it should be doing

9. Why exercise performance can judge the success of your diet (continued):  If you’re gaining weight:  You may need to reduce your caloric intake  If your exercise performance is being effected or you are losing energy:  You may need to eat a little more  Reduce your intake of processed foods or foods high in sugar  Increase your intake of carbs containing fiber (fruits and vegetables) Changes may need to be made but I can do this!

10. Overall:  Proper nutrition plays a huge part in living a healthy lifestyle.  Combined with regular physical activity, diet can help you:  Reach or maintain a healthy body weight  Reduce your risk of chronic disease  Promote or improve your overall health

11. Sources  http://www.livestrong.com/article/251449-importance-of-diet- exercise-for-a-nutritional-lifestyle/