What to eat each day

If you are physically active, your diet should maximize nutrition to provide energy to your muscles and facilitate recovery from exercise. Start by learning how many calories you should be eating based on your activity level and goals. Are you trying to maintain, lose or gain weight? Have you stepped up your activity recently, or are you training for a race?

Every day, eat a variety of nutrient-dense foods, including whole grains, lean protein, healthy fats, fruits and vegetables. If you're physically active, these three elements of your diet are especially important:

• Healthy carbs. Carbohydrates provide a quick source of energy, but it's important to reach for the right kind. Go for whole grains, such as whole-wheat bread and brown rice, which provide healthy carbs as well as fiber and protein.
• Lean protein. Protein is crucial for repairing and building lean muscle tissue. Research shows that, for appetite control and gaining or maintaining lean tissue, it's most beneficial to consume protein throughout the day. Aim to eat about 15 to 25 grams at each meal or snack, keeping in mind your total calorie needs.
• Water. Staying hydrated not only helps you stay physically active but may also help reduce your daily calorie intake. A simple trick is to keep a water bottle on hand and drink your H2O throughout the day. How much water is enough? Everyone has slightly different needs, but the Institute of Medicine recommends roughly 13 cups of total beverages a day for adult men and 9 cups for women.