Health and fitness menu planning
An active lifestyle requires the proper fuel.  The fuel you need includes your essential fatty acids, proteins, good carbohydrates and fruits and vegetables.

Essential fatty acids are not only important for heart and joint health, they are important for developing muscle and losing fat.  They help keep your energy level up.  The best type of essential fatty acids is Omega 3 oils found in fish like Smart Salmon. 

Proteins are crucial for building muscle, but it is important to choose the right ones.  Go for lean cuts of meat and fish.  Smart Salmon is a great source of protein.

Complex carbohydrates are important fuel.  Those with a low glycemic index like brown rice, oatmeal and sweet potatoes are good not only for fuel but for weight management.

Fruit and vegetables are an important part of maintaining good health.  Eat lots of green leafy and cruciferous vegetables, like broccoli, cauliflower and cabbage.

Health and fitness menu planning
If you are training, you know that your nutrition is just as important as your workout to achieve your fitness goals.  If your goal is strength and optimum fitness, your post-workout recovery meal is an important part of achieving your goals.  The general rule of thumb is a 1 to 3 ratio of protein to carbohydrates.  Smart Salmon is an excellent low fat source of protein.  The best carbohydrates for post-workout are those that can get into the bloodstream quickly.  Starchy vegetables and pasta are good choices, since they are easily broken down into blood glucose.  High fiber grains, nuts and seeds, etc. should not be avoided, but simply not included in your immediate post-work out meal.

If your goal is weight loss, protein plays an even more important role in your nutritional needs.  When you work out, you burn more calories than you are taking in.  As a result, the body needs a fuel source, and will burn protein for fuel.  Make sure you eat lots of good protein to give your body plenty of fuel.  Meals with protein also help you feel fuller than do meals composed primarily of carbohydrates, helping you avoid snacking and sabotaging your weight loss regimen.