Eating Tips. Whether your body uses fats or carbohydrates as the main source of fuel really depends upon your exercise intensity and duration. "Increase fiber intake by eating more high-fiber cereal, whole grains, legumes, vegetables and fruits. "
"Drink water, low-calorie or calorie-free beverages such as fruit juice diluted with seltzer, diet soft drinks, etc. "

How the energy density of foods affects our choices. Is there a way to decrease calories without feeling hungry?

• Carbohydrate is arguably the most important source of energy for athletes because it provides the energy that fuels muscle contractions.
• Athletes need protein primarily to repair and rebuild muscle that is broken down during exercise and to help optimizes carbohydrate storage in the form of glycogen.
• The longer and more intensely you exercise, the more important it is to drink the right kind of fluids.
• High salt (sodium) diets have been linked to a number of health risks in many Americans. However, some athletes, due to their increased activity and excessive sweat production, are actually at risk of having too little sodium in their blood stream during training and competition and may have special sodium requirements.
• Whether you are an athlete or a couch potato losing body fat and maintaining a weight lose is not an easy thing to do. Anyone wanting to lose weight needs to reduce calorie intake and/or increase energy expenditure. It's simple math.
• Eat more water-rich fruits, vegetables, and soups.
• Include a tossed green salad with lunch and dinner.