An exercise nutritional program focuses on overall health of the user and is part of an overall fitness regimen including exercise. Proper weight and weight maintenance is an ancillary benefit of following a nutritional program and will be achieved by years of following the nutrition program in conjunction with the exercise and fitness program. The nutritional program separates foods into carbohydrates, proteins and fats and adjusts the percent of calories from each group depending on the goal of general weight maintenance, increased shape and definition or significant weight loss. An exercise program is also tailored to these three goals. In implementing the program, three connected shapes, preferably rings, or containers, representing the carbohydrate, protein and fat groups are used. Each ring is desirably a different color so that the user can readily ascertain which ring corresponds to which food group listed on the menus provided. The frequency of using these rings depends on the individual's goals in fitness.