A recent poll of the grunts at our boot camp about what areas of wellness they are most confused, showed that some struggle with motivation, others with self-discipline, but most are perplexed about nutrition.

This is no surprise, considering the lack of education about the topic and constant bombardment of unhealthy propaganda in the media. It's estimated that $33 billion are spent each year by food companies advertising their products, but only 2.2 percent of that is spent advertising healthy foods. So, let me help shed some needed light on the subject.

• Problem area one: Fad diets and diets in general.

One of the problems with diets is that at some point they end. If you're completely avoiding carbohydrates, for example, you eventually will have a meal with them in it. And the body hoards what it hasn't had, so it's not uncommon for your body to gain several pounds in one sitting. The confusion on carbohydrates is dangerous because they are your body's number one energy source; just make sure you eat the right kind and the right-sized portions. Eat reasonably sized servings of whole grains and fruit, and make sure you fill up with the proper fuel by eating balanced meals of healthy foods.

• Problem area two: Eating frequency.

I suggest you eat at least five meals a day by dividing up what you should eat and spreading it over five or more sittings. The problem with eating two to three meals a day is the strain you put on your calorie-burning system or metabolism. Think of your metabolism as a fire that must be kept burning. Think of your meals as wood or fuel. Large meals or meals too far apart create a lack of fuel in between them, thus slowing the efficiency of your calorie-burning system. Instead, create a routine of frequent meals -- like kindling for a fire. Get enough to eat. Anything less than 1,200 calories is considered starvation, and your body may actually hold onto stored body fat to create a sense of security for itself.

• Problem area three: Junk food.

Simply stated, you must stay away from junk. Things like chips, sodas, cookies, fast-food, sugary drinks and sweets provide you with no nutritional value.  Our taste adapts to what it's given. If you always use salt, you're going to crave salt, and it works the same with anything. If you're on the go and in need of a meal, the only options on your radar should be healthy ones, and yes, they are out there. Try raw almonds, dried fruits, turkey and vegetable wraps, granola, salads or grilled chicken.

Nutrition starts with awareness. Educate yourself and educate the ones you love. Avoid diet books and quick-fix magazine articles. Make a commitment to a healthier lifestyle, and your body will thank you for it. Eat better so you can get more out of life, gain more energy and reach your wellness goals.

Troy Fontana owns Fontana Fitness in Sparks. Call him at 331-6918 or e-mail Getfit@FontanaFitness.com.