On my playlist this morning: Born this way by Lady Gaga

What I did: 40 minute run, 20 minutes of weights

Like Batman and Robin, Butch Cassidy and the Sundance Kid -- diet and exercise will forever be linked when it comes to a fit and healthy lifestyle.

Trainer and fitness guru Jillian Michaels says in one of her workout DVDs that you can "eat your way through any amount of exercise" and I've found that to be true.

And so, since I don't want you all following along with my fitness journey thinking I'm eating Twinkies, bon-bons, and burgers every day, I wanted to get you some expert advice on what kinds of foods you should eat, or add in.

I asked Kathy McManus, director of Brigham and Women's Hospital Department of Nutrition a few questions I've been getting from readers recently.

Here's my Q&A with Kathy:

Q. When it comes to diet, what's more important quality or quantity? (As in, should I watch my portions or only eat non-processed healthy foods? Or both?)

A. Quality is more important. Studies have shown that with a healthly diet (even in the absence of weight loss), people can improve their risk factors. The DASH diet, Diet Approaches to Stop Hypertension, showed that eating a diet focused on fresh fruits and vegetables, whole grains, lean protein, low fat dairy with some healthy fats (nuts and olive oil or canola oil) people can lower their blood pressure without losing weight. The OMNI Heart trial also showed that by eating a very healthy diet and substituting some of the carbohydrate with either lean protein or healthy unsaturated fats - people can lower their LDL (bad cholesterol) and triglycerides (without losing weight).

For weight loss it is still important to watch portions and in general for overall health - limit foods that are refined, processed, and are not nutrient dense

Q. What do you think about counting calories? Good idea? Bad idea? Not necessary?

A. Counting calories can be helpful for some patients trying to lose weight. However, just because a diet is low in calories does not mean it is healthy. It is important for people to evaluate both the quality and quantity of foods when trying to improve their overall eating pattern and attain a healthy body weight.

Q. Many people think they can't have carbs as part of a healthy diet, but what kind of carbs are good? How much should people eat of them?

A. Carbohydrates can and should be a part of a healthy eating plan. Eating whole grains is better for long-term health and offers protections against diabetes and heart disease. To ensure that the food is truly a whole grain, look for the word "whole" first in the ingredient list. Examples of whole grains are: 100 percent whole grain bread, whole wheat pasta, quinoa, brown rice, barley, and wheat berries. Fresh fruits and vegetables are also examples of healthy carbohydrates

Eating a lot of refined carbohydrates that are quickly digested and absorbed increase the levels of blood sugar and insulin, raises triglycerides and lowers HDL (good) cholesterol. Examples of refined carbohydrates are: most white bread, white rice, most breakfast cereals, many desserts, pretzels, jellies, sugar, and sugar sweetened beverages.

Q. Are there any foods people should try that maybe they aren't? What should people avoid that they may not know about?

A. Beans and legumes are excellent sources of fiber, vitamins, and minerals and are a great plant-based protein. They can be easily incorporated in to soups, salads, casseroles (like chili), and spreads.

People should be careful with foods that are processed, packaged, and canned. It is best to try to stay with foods that are whole and do not contain a lot of added ingredients. Food processors and manufactures often times add extra salt, sugar and unhealthy fats.

Q. What kinds of foods are best to eat before or after exercise and why?

A. A small snack of a piece of fruit or whole grain crackers with low fat cheese or a few slices of turkey can be healthy snack before a work out. This offers a source of healthy carbohydrate for fuel along with some lean protein. After exercise - fluid repletion (best is water) is most important. Depending upon the workout - another healthy snack may or may not be warranted. It would be based on the intensity and duration of the exercise.

Q. Any other words of wisdom to share?

A. Taking small steps over time is a great approach. For example, if today you are eating one piece of fruit - try to set of goal of eating 2 pieces of fruit a day. Thinking of making changes as a healthy eating pattern NOT a diet is important for the long term.

Thanks, Kathy for your help. What kinds of healthy foods are you eating today?