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Physical Fitness = Nutrition + Exercise

A practical guide for staying fit and healthy even when you have a desk job.

Antonio Zamora  - Age 62
Antonio Zamora
Age 62, BMI=23.0

Many aspects of our physical well-being depend on the genetic traits that we inherited from our parents, but with knowledge and determination we can improve our stamina and decrease our chances of getting sick regardless of our genetic makeup. Three key factors to good health are nutrition, sanitation, and exercise. Here you will find information about the chemical components of food, how much to eat, and sanitary practices that can prevent disease. This knowledge can guide you toward choosing foods that are good for your body and keep you in good health. You will also find an exercise program that will strengthen your muscles and your cardiovascular and pulmonary systems in just 30 minutes per day. The main causes of premature death are heart disease, cancer, stroke, and diabetes. The risk of these diseases is increased substantially by poor diet, smoking, excess body weight, and physical inactivity. It is up to you to make the right food choices and the lifestyle changes that will assure a healthier future. You can be happier and achieve your objectives in life more easily when you are healthy and physically fit.


Our bodies are made from the foods that we eat. All foods consist of proteins, fats, carbohydrates, trace nutrients, and non-digestible components, such as fiber. A varied diet with the right proportion of nutrients is the foundation of good health. The proportion and quantity of the foods that we eat determines whether we will be healthy or develop nutritional diseases. Excessive or disproportionate consumption of some foods can create imbalances that will eventually undermine our health and promote obesity, cardiovascular problems, diabetes, and other disorders. People who are strict vegetarians and eat no animal or dairy products (vegans) have a high risk of malnutrition, specially when pregnant or lactating. Inadequate protein intake causes a form of malnutrition called kwashiorkor. Low levels of minerals or vitamins can cause diseases such as anemia, goiter, pellagra, rickets, scurvy, and mental retardation. The use of daily vitamin/mineral supplements and fortified foods has greatly reduced the incidence of many dietary deficiency diseases in the general population, but vitamins and minerals, like all components of our diet, must be taken in the right proportion. While low levels of vitamins are bad, high levels can also be dangerous. Vitamin A, for example, is necessary for healthy eyes and skin, but at high concentrations it is toxic and can cause birth defects. Variety, balance, and moderation are very important in nutrition.

Besides selecting the right foods, a secondary aspect of nutrition is to balance the amount of food eaten with the level of activity. Eating less than necessary will cause weight loss, whereas eating more will result in weight gain. This is why nutrition and exercise must always be considered together.

Food components

The three major components of food, known as macronutrients, are proteins, fats, and carbohydrates.

CONTINUED: Objectives of a diet and sanitation.
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© Copyright  - Antonio Zamora