Today’s tip for helping you get fit with the Advocate in 2010 comes from Justin Cammarata, Health and Wellness Director at the North Suburban YMCA.

Here goes:

“Whether new to the gym, a weekend warrior or an elite athlete, there are some general nutrition tips that can help maximize health and performance.

“Load your diet with antioxidants An active lifestyle means lots of stress on the body and exposure to free radicals that age and damage the body quickly. Antioxidants, found in many of the colorful fruits and vegetables we eat, protect the body from the damage that can be caused by free radicals, by neutralizing their effects on our cells. Look for a rainbow of fruits and vegetables and enjoy them.

“Pack your meals with vitamins and minerals Don’t rely on multivitamins or pills alone. Vitamins and minerals found in whole grains, low fat dairy, lean meats, fruits and vegetables provide our bodies with the essential nutrients needed not only for basic organ function, but for maximum energy and vitality. A variety of all these food groupings ensure your cells will get the nutrients our bodies are unable to produce themselves.

“Practice portion control Portion control and meal frequency are key elements to a healthy, active lifestyle. Instead of three large meals a day, try six to eight smaller, portion-controlled nutritious meals. You’ll stay satisfied throughout the day and keep your energy and metabolism high.

“Replace bad fats with good fats A body does need a certain amount of healthy fat for optimal energy and function. Look for unsaturated fats and foods with key fatty acids, like Omega-3 and Omega-6, that provide heart health and joint lubricating qualities. Remember that all fat has calories, so enjoy single-serving helpings like half of an avocado to avoid extra weight gain.

“Exercise for life Although healthy eating habits are crucial for optimizing nutrition for a healthy lifestyle, good physical exercise is an important component. Exercise not only strengthens the body and helps release toxins, it facilitates nutrient metabolism and give a body the opportunity to maximize the impact of all those healthy nutrients you give it.

“Give your body the fuel and support it needs to help you live a healthy life.”