Food and fitness are a package deal, and if you enjoy an active lifestyle, you need to eat accordingly, writes UC Davis nutritionist Liz Applegate in her new book, "Eat Smart, Play Hard."

"An individual who participates in physical exercise on a regular basis has different nutritional needs than the average sedentary person," says Applegate, an authority on nutrition and exercise. "It's my hope that this book will help active people plan the amount of calories, proteins and nutrients that meet the demands of their specific activities, whether they do yoga, walk, swim, run, cycle lift weights or play golf."

In her new book, Applegate suggests a revised "Food Pyramid" for the fitness-minded. Advocating that the daily diet emphasize carbohydrate-packed foods like breads and cereals as well as fruits and vegetables, she also stresses that healthful fats from nuts, avocados and even chocolate can also be part of the active person's diet.

Her book is filled with menu plans and exercise advice, tips from her own food journal and recipes for healthy, energy-packed meals and snacks. She also provides special advice for active vegetarians and pregnant women.

A former award-winning triathlete, Applegate is a columnist for Runners World magazine and a nutrition consultant for the U.S. Olympic Team. She also is the author of the books "Power Foods" and "Eat Your Way to a Healthy Heart."

The 246-page "Eat Smart, Play Hard" is published by Rodale Press.