How to Get in Shape with Healthy Fitness Nutrition

Being healthy and in good shape has nothing to do with how you look or what the number on the scale is. It is important that you feel comfortable and learn to appreciate your body. Regular exercise with endurance and strength training in combination with a balanced diet promotes your development healthy body and self-image (this includes your mental health) and get in shape. In this article, we take a closer look at what fitness nutrition is and how it can help you achieve your goals.


carbohydrates should be your main source of energy (about 55% of your calorie intake per day), especially if you exercise regularly because they keep your engine running. These foods are high in carbohydrates:

  • bread
  • cereal flakes
  • rice
  • pasta
  • potatoes
  • couscous
  • Andean millet
  • legumes
  • fruit
  • vegetables

Choose whole grain products whenever possible. They keep you full for longer, provide more vitamins and minerals and keep blood sugar stable.

Whole grain bread

The choice of carbohydrates and and regular, balanced Meals are important to prevent blood sugar fluctuations. High blood sugar levels cause your body to release more of the hormone insulin. Insulin stores sugar and fat in your body cells while preventing fat breakdown. After an intense training session, however, it's a good idea to eat a Snack with carbohydrates and protein.

Be sure to limit your intake to eat and drink contains sugar (Sugar in hidden forms, like packaged granola). They contain empty calories and are poor in nutrients.

fruit and vegetables

the World Health Organization recommends that "5 a day" Rule: Every day you should eat two servings (one Serving is a handful) of fruit and at least three servings of vegetables the more colorful and varied the better.

One easy way to do this is to simply include more fruits and vegetables in your daily meals. Make your meals as colorful as possible. Slice an apple into your granola, dip carrot sticks in hummus for a quick snack, eat a colorful salad for lunch, mix up an afternoon smoothie, or add chopped tomatoes and onions to your scrambled eggs. Get creative with food. Always think about what to add to a meal rather than what to take away (e.g. to save calories).

No crash diets

Do you want to get fitter and lose weight? Don't worry about crash diets. You will end up with the yo-yo effect. Your goal should be to lose body fat over the long term. By reducing your weight slowly – 0.5 to 1 kg per week – you can maintain it.

bowl with vegetables


Every meal should contain a source of protein because the macronutrient protein is important for building and maintaining muscle. Whether you prefer to combine animal and vegetable protein or get your own is up to you Protein from vegan sources.

Plant-based protein sources:

  • soy and soy products
  • legumes
  • Andean millet
  • seitan
  • tempeh
  • grain products
  • nuts

Seitan as a source of vegan protein

Animal protein sources:

  • meat and meat products
  • fish
  • eggs
  • milk and milkproducts

Eat enough protein, but don't overdo it: A daily protein intake of 1 to 1.5g per kg body weight is optimal if you want to get in shape and exercise regularly.

Calculate your protein needs:


Fat is the last of the three macronutrients in our fitness nutrition to lead. 1g of fat contains more than twice as many calories as 1g of carbohydrates or protein, which is why it should be consumed in small amounts. Fat is important for the body to build cells, produce hormones and absorb fat-soluble vitamins. Fat also intensifies the taste of food.

Get your health unsaturated fatty acids from high-quality vegetable oils (flaxseed oil, safflower oil and olive oil), Nuts, seeds, oily fish and avocados. If you want to get in shape and stay healthy, limit your daily fat intake 1g per kg body weight.


Proper hydration is an important part of fitness nutrition, and it's not just for athletes. Quench your thirst with still water, mineral water and unsweetened fruit or herbal tea. Spice up your water with a sprig of fresh mint or a slice of lemon or orange.

The daily recommended fluid intake is 35-40 ml per kg body weight, although you can of course drink more when the temperature is high. You also need to drink 1.5 times more fluids to replenish the fluids lost through sweating during exercise.

Do alcohol and exercise go together?

Warning: Alcohol should be consumed in moderation and will dehydrate you. Small amounts of beer, wine, and spirits usually don't have a significant impact on your performance. However, drinking too much can have a seriously detrimental effect on your fitness progress.


The most important thing you need to get in shape is patience. Long-term success does not come overnight. a balanced, intuitive diet and regular exercise that is fun will make you feel good, which will help you stick with it.

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