According to fitness professionals, one of the most important aspects of any fitness routine doesn’t actually take place within the confines of health club walls. Experts claim that what happens in the kitchen could mean the difference between success and setback. The problem lies in the barrage of misinformation that litters gym floors, the Internet or the latest diet book to hit shelves. Often this information is purely anecdotal as opposed to science-based, and it can be difficult to tell the difference. One thing is for certain: there is no “one size fits all” nutrition plan that will work for everyone. Each person comes with a unique set of genetic material that dictates what should be eaten and what should be left on the plate. But fear not, there is a light at the end of the candy bar-laden tunnel. Even though we are all different and have individual nutrition needs, there are basic recommendations that can be followed for a well-rounded, healthful diet plan.

For our purposes here, I will refer to your regular nutrition plan as a “diet.” The word diet is often negatively associated with strict guidelines that require regimented eating plans chock full of bland foods that starve, rather than satiate, you. The guidelines I will list below offer a template that allows the freedom to pick and choose the foods you prefer. (No, I don’t include cheese steak sandwiches or fried chicken tenders.) But before we can get into the recommendations, it’s important to understand the basic nutrition terms and what they mean for you.

Carbs, once a dirty word among die-hard dieters, gained a bad rap during the days of Atkins or other protein-dominant nutrition plans. But the truth is that carbohydrates provide the main source of the body’s energy, and limiting them can lead to feelings of lethargy and a host of other serious conditions. According to the American Dietetic Association, the average healthy adult’s daily consumption of carbs should be about 55-60 percent. You want to look for items that are high in complex carbs, which generally come from grains, fruits and vegetables. You also should avoid simple carbs that are easily metabolized by the body and provide short-lived spikes in energy. Examples of simple carbs are potatoes, breads, pastas, etc.

Body builders looking to gain optimal muscle tissue reparation after an intense strength training routine favor protein. There is mixed evidence for the validity of excess protein intake, as recent research has leaned toward the idea that it actually may not help fast-track the muscle-building process and could instead have detrimental effects on the body (fat storage, dehydration, liver and kidney stress, etc.). Protein is the body’s secondary source of energy (utilized only when carbohydrates are non-existent), and along with repairing muscle tissue, helps repair red blood cells and hair. The recommended intake of protein for the healthy adult is about 10 - 12 percent of total daily calories. Nationally recognized nutrition expert Nancy Clark recommends the following protein consumption (multiply by current body weight): 0.4g for sedentary adults; 0.4-0.6g for active adults; 0.6-0.9g for the growing athlete; and 0.6-0.9 for building muscle mass. So, a 170-pound adult looking to gain muscle mass should consume about 102 - 153g daily.

Perhaps the most hated element of nutrition, fat is a necessary component of human health. It is responsible for energy production, fat soluble vitamin (A, D, E and K, for example) transport, protection of internal organs, insulation, and healthy skin and hair. Just like carbohydrates, there are fats that promote health and human function and those that can have negative affects. Beneficial fats include monounsaturated (found in avocado, flaxseed oil, oatmeal and more) which reduces LDL (bad cholesterol) without affecting HDL (good cholesterol), and polyunsaturated fats (found in foods such as fish, cereal and whole grain wheat) which can help to reduce blood pressure and cholesterol when consumed in moderate amounts. Saturated fats (usually found in animal products and typically remain in solid form at room temperature) should be restricted as they can contribute to increased cholesterol. Recommended fat consumption should be 30 percent (10 percent or less coming from the saturated variety) of total caloric intake.

Fiber is a necessary component of a healthy diet as it assists with lowering cholesterol and successful excretion. Sources of dietary fiber include legumes, oats, broccoli, carrots, bran, nuts, seeds and more. Experts suggest a daily intake of about 20-30g.

Helpful tips. As previously mentioned, each person’s dietary requirements are different. The high-performance triathlete will require a different plan than the recreational basketball player, and so it is important to understand your specific needs before adopting a regular diet. For example, those looking to reduce body fat must burn more calories than are ingested without cutting down so much that your body suffers. Conversely, a person looking to gain weight, or someone who is extremely active, must increase caloric intake. It is also important to eat in moderation and choose a variety of colors in fruits and vegetables to make sure your diet is well-rounded and full of different vitamins and nutrients. For those of you who have had previous diet failures, experts recommend starting slow and making gradual changes. An improved diet is not a temporary fix that you can suffer through for a few weeks. It must be a lifestyle change, and the only way to make it stick is to introduce healthier options on a gradual basis so you don’t feel as though you are sacrificing quality of life. For example, try to eat one more serving of vegetables each day until it becomes habitual. Then make other changes such as reducing the number of visits to a fast food restaurant per week. In the long run, each of these small improvements will lead to greater success and healthy habits that will last a lifetime. If you still have trouble making changes, or would like more personalized information, visit a registered dietician. A qualified professional can help you organize a plan that takes your likes and dislikes into consideration. She will also be able to perform tests to make sure that you are getting the nutrients you need for optimal health. To find a nutrition professional in your area visit www.eatright.org.