By Nicole Davis, written for The HUB Recreation Center in Marion, Illinois - September 2025

At The HUB, members know the value of exercise. It builds strength, endurance, and confidence. But lasting results do not come from workouts alone. Nutrition is the other half of the equation, providing the fuel your body needs to perform, recover, and thrive. Together, exercise and nutrition create the foundation for energy, weight management, and long-term wellness.

The Pitfalls of Skipping Meals

One of the most common struggles I see in patients is the belief that eating less, sometimes just one meal a day, should naturally lead to weight loss. Many are frustrated because they “don’t eat much” but still cannot lose weight.

The truth is, skipping meals often backfires. Going long stretches without food causes blood sugar swings, low energy, and intense cravings later in the day. It can also slow your metabolism, because your body shifts into conservation mode when fuel is scarce. Instead of burning calories efficiently, the body hangs onto energy and may even store more fat. Eating consistently with balanced meals actually supports metabolism, reduces overeating, and provides steady energy.

Building Balanced Meals

So, what does balanced eating look like? A healthy plate includes four key players: protein, healthy fats, vegetables, and smart carbohydrates.

Vegetables and anti-inflammatory foods form the foundation of wellness. Leafy greens, colorful vegetables, berries, turmeric, ginger, green tea, and omega-3 rich foods like salmon and walnuts help calm inflammation and protect long-term health.

Protein is essential for repairing muscles, supporting immunity, and keeping you satisfied. Sources include beans, lentils, chickpeas, quinoa, tofu, tempeh, nuts, seeds, dairy products such as Greek yogurt and cottage cheese, as well as animal proteins like fish and lean meats.

Healthy fats are just as important as protein when it comes to satiety. They also play a crucial role in brain health, hormone balance, and reducing inflammation. Think avocados, olive oil, nuts, seeds, and fatty fish.

Smart carbohydrates provide quick energy and important fiber, especially when eaten in the right portions. Choose options like oats, quinoa, sweet potatoes, beans, lentils, fruit, and whole-grain breads or rice. Pairing carbs with protein and fat helps steady blood sugar and keeps energy levels more consistent.

When these four elements come together, you get meals that fuel your body, keep hunger in check, and calm inflammation.

Busting the Fat-Free and Sugar-Free Myth

For years, fat-free and sugar-free products were marketed as the healthiest choice. In reality, many of these foods are stripped of nutrition and loaded with additives, artificial sweeteners, or extra sugar to make up for lost flavor. Whole-food fats and natural sweetness from fruit or spices are far better options. Choosing real, minimally processed foods helps your body function the way it was designed.

The Fitness Connection

For those who enjoy working out, nutrition is the silent partner that makes progress possible. Eating a balance of carbs and protein before and after workouts helps your muscles recover and your energy levels stay strong. No matter how many hours you spend at the gym, your results will be limited without the right fuel.

The Takeaway

The path to better health is not about restriction or skipping meals, it’s about nourishment. By eating consistently and including protein, healthy fats, smart carbohydrates, and plenty of vegetables, you can reduce inflammation, improve energy, and support both fitness and overall wellness.

3 Simple Steps to Try This Week

1. Add color to every plate. Aim for at least two different colors using vegetables and fruits at each meal.
2. Include protein every time you eat. Even snacks should have a protein component, like nuts, hummus, or Greek yogurt.
3. Replace one “fat-free” or “sugar-free” product. Swap it for a whole-food option, such as olive oil instead of fat-free dressing or fruit instead of artificial sweeteners.

Wishing you energy, strength, and balance as you put these steps into practice.

– Nicole Davis MS, RD, LDN, IFNCP

Nicole Davis MS, RD, LDN, IFNCP, the Founder of Akasha Wellness, is a Registered Dietitian specializing in functional nutrition and diabetes management. She helps clients improve health by addressing root causes through personalized nutrition and lifestyle strategies.