The most important goal when you eat is to refuel your body. If you want to lose weight, tone up and build muscles, walking is the best option, along with a healthy, nutritious eating plan. Here are some important things to keep in mind when it comes to nutrition Q&A.

The best food to fuel your body is high in carbohydrates and low in fat. Fruits, cereal, and whole grains are a good choice as they represent slow burning carbohydrates. Therefore they are good at keeping your energy balanced.

In addition to providing energy, these foods deliver vitamins and minerals to your body - The body stores them in the muscles as glycogen. When you work out a lot these glycogen calories get burned to refill your body's energy requirements.

One very important part of your recovery plan is protein. A low-fat, low protein diet is a mistake. Don't forget to include beans, low-fat yogurt, cheese and skim milk, chicken, and fish into your daily nutrition. The idea is to make your diet consist of 50%-70% carbohydrates; 15%-20% proteins; and no more than 20%-25% fats.

It is especially vital to keep your energy level up during long walks. You can experiment with the snacks you take with you on long training walks by choosing some of the high-energy sports treats such as nutrition bars, for example.