At Snap Fitness, we’re on a mission to help individuals create positive lifestyle habits that make them feel fantastic. We want to help every member to achieve their goals – whatever their shape, size, or level of experience. Whether you're on a weight-loss journey or simply striving for better health, we're here to support you.  

Why does nutrition matter? 

There are many factors to consider beyond simply following the mantra “workout more and eat less.” Increasing the amount and level of exercise per week helps to reduce excess body fat, but it’s also important to eat the right foods. What you eat can make or break your healthy lifestyle. If you want to see results in the gym, the choices you make in the kitchen or at a restaurant make a difference. 

What are the best foods for our bodies?  

You should strive to incorporate foods full of nutrients (vitamins, minerals, and antioxidants), low in added sugars, and rich in protein. You should also include fiber-rich foods and a variety of healthy fats in your diet. We’ve provided a list of recommended foods below.  

Nutrient-dense Foods  

• Fish (salmon, shellfish, sardines) 

• Greens (kale, spinach, and seaweed) 

• Vegetables (broccoli, sweet potatoes, bell peppers) 

• Nuts (peanuts, almonds, pistachios, walnuts, cashews, etc.) 

• Whole grains (quinoa, oats, brown rice, barley, whole grain bread, etc.) 

• Avocados 

• Garlic 

• Olive oil 

High Fiber Foods  

• Whole Grains (quinoa, oats, brown rice, barley, whole grain bread, etc.)  

• Fruits (apples, raspberries, berries, bananas, pears) 

• Vegetables (sweet potatoes, carrots, broccoli, artichokes, Brussels sprouts) 

• Legumes (chickpeas, beans, peas)  

Healthy Fats 

• Eggs 

• Tofu 

• Nuts (peanuts, almonds, pistachios, walnuts, cashews, etc.) 

• Dairy products (full-fat yogurt, cheese,  

• Seeds (chia, hemp, pumpkin)  

• Dark chocolate 

Protein-rich Foods  

• Lean meats (chicken breast, salmon, tuna) 

• Dairy (cottage cheese, Greek yogurt, milk) 

• Whole grains (quinoa, wild rice, barley, buckwheat) 

As you can see, many of the same healthy foods are featured on multiple lists. The food you integrate into your diet impacts your overall well-being, energy levels, and long-term health. By choosing nutritious foods, you provide your body with the essential fuel it needs to thrive while also enhancing your mood and supporting healthy digestion. A balanced diet also supports a strong immune system and cognitive function. It can also reduce the risk of chronic diseases such as heart disease, diabetes, and high blood pressure.  

If a full food overhaul feels too overwhelming, start with small dietary changes. We’ve provided five tips that will help kickstart your journey toward improved health and better eating habits.  

Five Nutrition and Health Tips 

You may have heard this before, but it’s true – hydration is important! Drinking water throughout the day helps energize your muscles, keeps your skin radiant, and supports kidney detoxification. But if drinking plain water doesn’t excite you, consider adding a natural flavor. Drop in cucumber slices, fresh mint, or citrus fruits like lemon or orange. You can also hydrate with foods such as watermelon, cucumbers, and strawberries. Also, soups contribute to fluid intake.  

Struggle with mindless eating? Or constant snacking? Try changing your environment by rearranging your pantry or fridge so that healthier options (like cut veggies, fruit, or yogurt) are front and centre. Another good tip is to keep snack foods in opaque containers or harder-to-reach spots to interrupt automatic habits. Also, avoid eating directly from bags. Instead, try portioning snacks into a bowl or plate to stay mindful of how much you're eating. 

Avoid overeating. When you’re cooking at home, check the nutritional facts on your food items to see what the serving sizes are. Knowing your food portion sizes helps to keep your calorie intake in check. When going out to eat at a restaurant, it’s good practice to eat half your entrée and take home the leftovers. This will help you avoid overeating.  

Aim to add more protein to every meal. Think beyond meat and eggs. Add hemp seeds or chia seeds to smoothies and oatmeal, snack on roasted chickpeas, or spread hummus or cottage cheese on toast. Even frozen edamame is a quick, protein-rich snack that feels more satisfying than chips or crackers. Incorporating healthy proteins will help you feel full for a longer period. Be sure to include seafood, legumes (like beans and chickpeas), lean meat, eggs, and nuts when you eat throughout the day. 

Limit processed food intake by adopting a "food swap" strategy. Try air-popped popcorn with spices instead of eating chips. If you love drinking soda, mix sparkling water with a splash of 100% fruit juice. These food substitutions still satisfy cravings while cutting down on additives and sugar.