Eating well and leading an active lifestyle go hand in hand. It is important to be physically active and eat foods with enough energy and nutrients to promote health and fuel physical performance.

How much physical activity is recommended?

Canada’s Food Guide and Canada’s Physical Activity Guide both recommend that adults engage in 30 to 60 minutes of moderate physical activity daily, such as brisk walking or swimming, and that children and youth engage in at least 90 minutes of daily activity.

While a few people may get more activity, many don’t even come close.

To increase your physical activity, consider doing more of the following:
• Walk or bike to work or to do your errands.
• Go for a brisk 10-minute walk after a meal or during break time at work.
• Enjoy a family walk along a nature trail.
• Check out a new community recreation program.

Stay Well Hydrated
Dehydration not only limits performance, but can also be dangerous to your health, especially in hot, humid conditions. Drink cool water before, during, and after activity to replace fluid loss and to stay hydrated.

Eat Well and Often
On average, active people should eat 3 meals and 3 snacks throughout the day to fuel their active lifestyle. Use Canada’s Food Guide age and gender specific recommendations to choose a variety of foods that will fuel your body with carbohydrates, fat, protein, vitamins, minerals, and water. It is recommended that you adjust how many servings you eat depending on your amount of physical activity.

Snack Wisely
Whether at home or at a sports venue, choose snacks like yogurt, fresh fruit, dried fruit, granola bars, and whole-grain bagels with peanut butter. They will fill you up and fuel you up.

Key Reference:
Clark, N. (1997). Sports nutrition guidebook (2nd ed). Champaign, IL: Human Kinetics.