Healthy eating is critical to meeting fitness goals. Aim for a diet rich in fruits, vegetables, lean proteins, and whole grains.

Brett Markowitz emphasizes that no matter their fitness goals - weight loss, muscle gain, or endurance improvements - having an appropriate meal plan to support their fitness is paramount. This article will show how to create one while respecting clients' fitness needs and preferences.

Protein

Protein is an essential macronutrient for building muscle mass, satisfying hunger, providing energy, and aiding immunity against infections. Since certain essential amino acids cannot be produced within the body, they must be consumed through diet - animal products like poultry, fish, and dairy provide complete proteins. At the same time, plant-based foods like beans, quinoa, and nuts offer excellent quality proteins, too.

Set an overall goal of 0.36 grams of protein for every pound of body weight. Divide and distribute protein sources throughout your day: one portion of lean meats or poultry offers about 25g. At the same time, a single-serve carton of yogurt or nondairy milk typically provides 10g. Other protein-rich options may include eggs, lean cheese, hummus, a handful of nuts/edamame/couscous, whole grains such as couscous/quinoa, etc.

Brett Markowitz articulates that consuming more protein as you age is essential to combatting sarcopenia - the gradual loss of muscle mass typically seen among older adults. A registered dietitian can assist you in determining your specific protein requirements and help you meet them more easily.

Vegetables

Vegetables are an integral component of most healthy diet plans. Packed full of essential vitamins, minerals, and dietary fiber, vegetables make a delicious part of many cuisines worldwide and can be enjoyed raw or cooked.

Health experts advise adults to consume at least 3-4 servings of vegetables daily, whether fresh, frozen, canned, or juiced; whole vegetables provide the highest nutritional benefits.

Brett Markowitz points to the fact that vegetables provide a wealth of essential vitamins and minerals, particularly Vitamin A and Potassium. Furthermore, vegetables contain dietary fiber, which helps lower blood cholesterol levels. Leafy greens such as spinach and kale provide calcium, iron, and anti-inflammatory benefits while improving bone health.

To reach your recommended daily serving of vegetables, diversify the types and colors. Opting for fruits and veggies rich in antioxidants is also vital.

Add vegetables to your meals easily by steaming, roasting, or mixing them into stir-fry. Vegetables also make delicious snacks: instead of reaching for chips from vending machines at snack time, have 1 cup of cut-up vegetables with low-cal dip - they're still satisfying while providing many health benefits! For guidance on how many vegetables a cup holds, refer to the US Dietary Guidelines table.

Carbohydrates

Brett Markowitz clarifies that carbs provide our bodies with their primary energy source. Simple carbohydrates can quickly be broken down to glucose for an instant energy boost. At the same time, complex carbs such as glycogen can be stored as reserves for use during activity or between meals.

Carbs can be found in foods like milk and fruit, refined and processed sugars (candy bars, table sugar, syrup), and starchy vegetables such as potatoes, corn, and lima beans. Carbohydrates should typically make up 45-65% of daily caloric intake.

Diets that include complex carbs that provide sustained energy while decreasing processed and refined sugar intake may help lower the risk for heart disease, type 2 diabetes, obesity, and related metabolic conditions such as insulin resistance. Foods rich in complex carbohydrates include whole grains, fruits, vegetables, beans, and legumes.

Your carb intake depends on your training intensity, health status, and body weight. Consulting with a Registered Dietitian will help determine an individualized carb consumption plan tailored to you and your goals.

Healthy Fats

According to Brett Markowitz's perspective, protein, carbohydrates, and fat are commonly heard when discussing fitness: these nutrients fuel our bodies to build muscle and recover post-workout. And while nutrition science has since moved beyond the fat-phobia of the 90s, many still struggle to understand how all three work together effectively.

Fats are dense energy sources that provide your body with essential energy, balancing hormones and temperature while controlling appetite. Eating healthy fats from whole food sources such as olive oil, nuts, and seeds will help keep you satisfied throughout the day while providing an extra boost before or after your workout by transporting nutrients directly into muscles for fueling purposes.    

But, it's essential to remember that each gram of fat contains nine calories, so too much can quickly add up and hinder weight loss efforts. Aim for 20-35% total fat intake, depending on your goals.

One key point to remember when creating a meal plan is that it should include protein, fiber, complex carbs, and healthy fats. If you need assistance finding one that suits your needs, consulting a registered dietitian could be invaluable who will give you all the tools to craft a balanced and nutritious diet to support your fitness goals.