Have you ever told yourself you can eat whatever you want since you’re on a regular exercise regimen? While regular exercise helps reduce fat and allows us to stay in shape, we still have to follow a diet that is healthy for optimal fat loss and muscle growth. Here are some tips to ensure great muscle-building and fat-burning results.

Forget the old-school thought that three large meals a day is the way to go. In reality, eating that way forces your body to store more unburned calories as fat. Instead, try eating six small meals a day. It can be as simple as a protein shake or bar, a handful of almonds or a piece of fruit. Eating consistently throughout the day forces our bodies to keep our internal engine running efficiently.

It’s when we don’t plan what we’re going to eat that we most jeopardize our healthy diets because we reach for whatever is easiest (which isn’t always nutritious). Plan ahead by determining most of your meals for the week and do your shopping all at once. You’ll be better prepared to grab a pre-packed bag of carrots as a snack than a bag of potato chips from the vending machine.

It’s no secret that American portion sizes are out of control. From restaurant portions that could serve two people to sports drinks that have two and a half servings per bottle, it’s hard to know what’s an appropriate portion size. Best bet is to read food labels carefully. And when eating out, select a dish to share with a friend or request to have half your order put in a take-out box right away.

It’s all about balance! Our bodies need carbohydrates, protein and fats for optimal function and performance. Your diet should be a balance of all three, so stay away from fad diets and low-carb meals that tend to eliminate one of these important nutrients. After all, it’s really our brains that need carbohydrates to function.

Stay hydrated! Not only is it important to training and life itself, but hydration relieves hunger as well. Sometimes those hunger pangs are just your body telling you you’re thirsty.

Are you the type that eats to stay alive or eats because you love to eat? Are you on a plan to lose weight or gain muscle? Do you have a specific goal? Understanding your food behavior and setting goals helps you stay motivated. A proper nutrition program should be mental as well as physical.

It’s OK to stray! If you stay true to your nutrition plan as often and for as long as you can, “cheating” once in a while isn’t a big deal. Just don’t beat yourself up about it. Accept it and move on. Add a few more minutes on the elliptical or take the stairs at work. It’ll all even out in the end.

A well-balanced diet is crucial to any fitness or weight-loss plan. Following these simple steps helps keep you on track and focused. You’ll maintain higher energy levels throughout the day and see great results.

I’d love to hear about what’s working (and not working) for you. Feel free to share your stories or questions with me at editor@uptownpub.com.

Ron Lopezi is the fitness manager and a personal trainer at Frog’s Fitness in Mission Valley.