Top 5 Nutrition Habits for Better Health and Fitness

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A recent New York Times article emphasized the importance of sustainable, joyful, and evidence-based eating habits. Whether you’re training for strength, weight loss, or general health, these five foundational nutrition tips can help transform how you fuel your body and enjoy your meals. Here’s how each principle works—and what the science says.

Top Five Nutrition Habits for Gym-Goers

1. Prioritize Whole Foods

Whole foods are minimally processed, nutrient-dense items like fruits, vegetables, legumes, nuts, whole grains, and lean proteins. These foods retain their natural fiber, vitamins, and minerals, which makes them superior to ultra-processed options.

Why it matters:

A 2023 study in The BMJ found that diets high in ultra-processed foods were linked to higher risks of cardiovascular disease and early death (Srour et al., 2023). In contrast, whole foods promote satiety, gut health, and better long-term weight management.

Fitness Tip:

Fill at least 75 percent of your plate with whole foods. Think oats, quinoa, sweet potatoes, leafy greens, eggs, fish, and legumes.

2. Eat More Healthy Fats

Healthy fats—like those found in olive oil, avocados, nuts, seeds, and fatty fish—are essential for hormone production, joint health, brain function, and nutrient absorption.

What the science says:

The PREDIMED study (Estruch et al., 2013), a landmark randomized trial, showed that a Mediterranean diet rich in unsaturated fats (especially from olive oil and nuts) significantly reduced cardiovascular risk.

Fitness Tip:

Don’t fear fat. Include 1–2 servings of healthy fat per meal. For example, drizzle extra virgin olive oil on vegetables or add avocado to your breakfast.

3. Watch Out for Added Sugars

Added sugar hides in everything from flavored yogurt to salad dressing. Excessive added sugar intake contributes to inflammation, insulin resistance, and fat gain—especially visceral fat, which raises your risk of chronic disease.

The numbers:

The American Heart Association recommends limiting added sugars to 36g/day for men and 25g/day for women. But the average adult consumes nearly 77g daily (AHA, 2023).

Scientific backing:

A 2022 meta-analysis in Nutrients confirmed that high intake of added sugar—especially from sugar-sweetened beverages—was associated with obesity, metabolic dysfunction, and cardiovascular disease (Choo & Chan, 2022).

Fitness Tip:

Read food labels carefully. Avoid items with high-fructose corn syrup, cane sugar, or any ingredient ending in “-ose.” Try naturally sweet options like berries or cinnamon to flavor your meals.

4. Try to Cook More

Cooking at home gives you full control over what goes into your meals, from sodium and fat content to portion sizes. It’s also a great way to build a healthy relationship with food.

Why it helps:

A Harvard Public Health study found that people who cooked dinner more than five times per week consumed significantly fewer calories, sugar, and saturated fat than those who rarely cooked (Wolfson & Bleich, 2015).

Fitness Tip:

Start small—aim to cook 2–3 dinners per week. Batch-prep meals on Sunday or make high-protein options like stir-fries, grain bowls, or sheet pan chicken.

5. Find Joy and Flavor in Healthy Eating

Too often, eating healthy is framed as a restrictive chore. But science shows that enjoyment is key to long-term adherence. Flavorful herbs, spices, and diverse cuisines can elevate the experience and help you maintain a consistent, nourishing routine.

Research insight:

Studies in Appetite and The American Journal of Clinical Nutrition reveal that people who enjoy the taste and experience of healthy meals are more likely to sustain those habits long-term (Hardcastle et al., 2015; Mikkelsen et al., 2020).

Fitness Tip:

Explore global recipes and play with flavors. Use garlic, turmeric, basil, or chili flakes to boost both taste and anti-inflammatory benefits. Eating well should never feel like a punishment.

Final Thoughts

Healthy eating doesn’t have to be complicated. By focusing on whole foods, embracing healthy fats, limiting added sugars, cooking more, and enjoying your meals, you’ll create a sustainable foundation that supports your fitness goals and long-term health.

For gym-goers, these habits can improve recovery, body composition, energy levels, and performance in every workout. Use the Jefit app to track your food habits alongside your workouts—and stay on the path to a stronger, healthier you.

Jefit: Embrace the Grind

If you’re committed to building muscle, gaining strength, and tracking your progress effectively in 2025, the Jefit strength training app is the essential tool to help you crush your fitness goals. With over 20 million downloads and 12+ million active users, Jefit ranks among the best strength training apps available today. Named the Best Fitness App of 2024 and featured in Men’s Health, PC Magazine, and USA TODAY, Jefit combines expert-built workout programs, advanced gym performance tracking, and a supportive community to help you stay accountable and motivated. Whether you’re looking to follow a scientifically-backed muscle-building plan, monitor your lifting progress, or optimize your training intensity, Jefit gives you everything you need — all in one place.

References

Michael Wood, CSCS
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