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Carbohydrates-are a source of calories from sugars and starches that fuel your muscles and brain. Carbohydrates are the primary energy source when you’re exercising hard. You should get about 60 percent of your calories from carbohydrates found in fruits, vegetables, breads and grains.

Fat- is a source of stored energy (calories) that is burned mostly during low-level activity (e.g. reading and sleeping) and long term activity (long training runs and gentle bike rides). Animal fats (butter, lard, fat in meat) tend to be saturated and contribute to heart disease and some cancers. Vegetable fats (e.g. olive oil, corn oil, canola oil) are generally unsaturated and less harmful. I recommend that my clients limit their fat intake to about 25 percent of their daily total calories.

Protein -is essential for building and repairing muscles, red blood cells, hair, and other tissues, and for synthesizing hormones. Protein from food is digested into amino acids, which are then rebuilt into the protein in muscles and other tissues. Protein is a source of calories and can be used for energy if inadequate carbohydrates are available (e.g. during exhaustive exercise). About 15 percent of your calories should come from protein rich foods such as fish, poultry, meats, tofu and beans.

Vitamins- are metabolic catalysts that regulate chemical reactions within the body. They include A, B complex, C, D, E and K. Most vitamins are chemical substances that the body does not manufacture, so you must obtain them through your diet. Vitamins are not a source of energy.

Minerals- are elements obtained from foods that combine in many ways to form structures of the body (for example, calcium in bones) and regulate body processes (for example, iron in red blood cells transports oxygen). Other minerals are magnesium, phosphorous, sodium, potassium, chromium, and zinc. Minerals do not provide energy.

Water- is an essential substance that makes up about 60 to 75 percent of your weight. Water stabilizes body temperature, carries nutrients to and waste away from cells, and is needed for cells to function. Water does not provide energy.

1. Variety. There is no one magic food. Each food offers special nutrients. For example, oranges provide vitamin C and carbohydrates but not iron or protein. Beef offers iron and protein but not vitamin C or carbohydrates. You’ll thrive best by eating a variety of foods.

2. Moderation. Even soda pop and chips, in moderation, can fit into a well-balanced diet. Simply balance out refined sugars and fats with nutrient-wise choices at your next meal. For example, compensate for a greasy sausage and biscuit at breakfast by selecting a low-fat turkey sandwich for lunch. Although no one food is a junk food, too many nutrient poor selections can accumulate into a junk food diet.

3. Wholesomeness. Choose natural or lightly processed foods as often as possible. For instance, choose whole wheat rather than white bread, apples rather than apple juice, baked potatoes rather than potato chips. Natural foods have more nutritional value and fewer questionable additives.

Nancy Clark, MS, RD specializes in nutrition for exercise. She offers private nutrition consultations at Sports Medicine Brookline. Her popular Sports Nutrition Guidebook, 2nd edition ($14.36) and The New York City Marathon Cookbook ($23) are available via Amazon.com