Abstract
How much physical activity do you need to support good health? What kind of foods do you need to eat to support regular physical activity? This fact sheet provides tips to help you eat right to get the most out of recommended levels of exercise.
How Much Physical Activity Is Enough?
The Physical Activity Guidelines for Americans recommend that adults get 150 minutes of moderate intensity activity each week. That is about 30 minutes on 5 days per week. Or you can get 75 minutes of vigorous intensity activity weekly. Mixing intensities is also okay. Walking, bicycling, and swimming are good aerobic (endurance) activities. For example, you might walk about the neighborhood at lunch or after work. You might go for a bike ride or ride a stationary bike. The guidelines also recommend strength training on 2 days weekly.
Children and youth should get 60 minutes of moderate to vigorous intensity physical activity daily. The activities may be a combination of informal play and more formal activities such as organized sports.
Should You Eat Specific Foods or a Special Diet to Support Physical Activity?
A diet that features a variety of fruits and vegetables, legumes (beans), whole grains, nuts, healthy fats (such as olive oil and omega 3s in fish), lean protein, and low-fat dairy (or dairy substitute) is just right for people who exercise moderately.
Carbohydrates build and replenish the body’s energy stores quickly. Eating protein with carbohydrates helps muscles recover after exercise. Focus on nutrient-rich foods.
Should You Do Anything Special Before or After an Activity Session?
Don’t start hungry. But don’t eat too much either. You need a little fuel before exercise so you don’t get tired.
Let’s say you walk or run before breakfast or do yoga. Before starting, eat a banana, 3/4 cup of whole grain ready-to-eat cereal, or other complex carbohydrate snack of about 100 calories. Drink water. After your session, eat a breakfast that features whole grains and lean protein, such as an egg and whole grain toast.
Perhaps you exercise after work and before dinner. Lunch gives you a good start, which you can follow with a small snack about 30 minutes before your session. A piece of fruit, a small cup of nonfat yogurt, or peanut butter on a slice of whole grain bread is a good choice. If you will eat dinner within an hour of finishing your activity, then you do not need a recovery snack. If dinner is later, eat a small snack that has complex carbs and protein. A small yogurt and fruit smoothie or peanut butter on apple slices is a good choice. Keep the snack under 150 to 200 calories.
What About Staying Hydrated?
Drinking enough water is smart all day long. Right before a 30-minute activity session, drink about a cup of water. You can carry water with you to sip as needed. If you exercise an hour or longer, drinking a low-calorie sports drink (about 20 calories per cup) is recommended. After your workout, rehydrate with water.
Do Active Kids Need Special Nutrition Strategies?
Like adults, active children and youth need a balanced diet that meets their energy needs. Whether they are playing backyard games or organized sports, they need adequate fuel and fluids. The same type of nutrient-rich snacks discussed above for adults are also good choices for children. Be sure to have plenty of water available.
More Resources
The Academy of Nutrition and Dietetics offers many helpful fact sheets on their Web site, www.eatright.org. Enter “Sports and Exercise” in the site’s search engine.
Recipe
Two Bean Vegetable Chili
Southwestern flavors are very popular. Here is a hearty vegetable chili that is quick to make and has plenty of complex carbs, lean protein, and flavor for everyone.
Hands on time: 10 minutes; Total time: 30 minutes; Servings: 6 (1 cup)
Ingredients
1 can (16 oz) beans in chili seasoned sauce
1 can (15 oz) cannellini beans, drained, rinsed
1 can (14.5 oz) diced tomato with onions, such as Hunt’s undrained
1 can (11.5 fl oz) low-sodium tomato-vegetable juice
1.5 cups frozen whole kernel corn
1 cup frozen bell pepper strips, chopped
2 teaspoons chili powder
Directions
Stir together all ingredients in a large saucepan. Bring to a boil over high heat. Reduce heat to medium-low, cover and simmer 15 minutes, stirring occasionally.
Nutritional information: 6 servings (1 cup each). Calories 184; total fat 1 g (saturated fat 0 g); cholesterol 0 mg; sodium 585 mg; carbohydrate 36 g (dietary fiber 11 g; sugars 7 g); protein 9 g. Percent daily values (based on 2000 calorie diet): vitamin A 21%; vitamin C 43%; calcium 8%; iron 15%.
Footnotes
Science of Choices Fact Sheets are sponsored by the ConAgra Foods Science Institute. Recipe used by permission of ConAgra Foods (
). This handout is from your health care provider and provides a general overview that may not apply to everyone. Be sure to discuss how to use this information with your health care provider.