You had a good night's sleep and felt great earlier today. But by mid-afternoon, you are tired and restless and don't understand why. You may even find yourself in the gym halfway through your workout session ready to go home because you're just too tired to finish.

The problem could be your diet. Did I say diet? I meant dietary habits. Diet is the most dreaded word in the English language for people who enjoy food. Perhaps you've been working out and dieting for months, but still can't lose a pound. It could be that eating more will help you lose excess fat, as well as provide increased energy and endurance.

When your body doesn't take in sufficient calories, it senses starvation and protective metabolic mechanisms take over, slowing metabolism and burning fewer calories--even at rest. The truth is, eating more is the key to losing unwanted body fat. Learning what to eat and when to eat is the secret of good nutrition.

Most people feel they have healthy eating habits but really don't. We are bombarded with confusing nutrition information in magazines and newspapers and on radio and television. The good food-bad food list changes as frequently as the weather. Nutrition doesn't mean you can't eat your favorite foods. The trick is learning how to incorporate those foods into a healthy way of living. By consuming the right foods at the right time throughout the day, you raise your metabolism and your body burns calories more efficiently. A well-balanced dietary regime complemented by an appropriate exercise program is the key to successful weight maintenance and overall well-being.

The foundation of a good nutrition program is getting plenty of good quality proteins. Some of these are: tuna, chicken breast (skinless), cod, egg whites, turkey breast (skinless), and non-fat yogurt, milk, and cottage cheese.

In addition to your protein consumption you will need complex and high-fiber carbohydrates to round out your intake. Complex carbs include: oatmeal, rice, squash, potatoes, whole grains (bagels & breads), and pasta. Also included in this category are your legume carbohydrates such as: black beans, black-eyed peas, kidney beans, lentils, lima beans, peas, and red beans.

In addition to these carbs, you will need high-fiber carbohydrates such as: asparagus, broccoli, cabbage, carrots, cauliflower, celery, cucumber, eggplant, green beans, lettuce, mushrooms, onions, peppers, spinach, and zucchini.