Eating before walking is as important as lacing up the right shoes. But just what and how much should you eat? Too little can leave you listless, even lightheaded; too much might trigger side aches. Before you head out, know how to fuel up:

• Keep it light. Eat no more than 200 calories about an hour before you walk.

• Combine carbs and protein. Mix both carbohydrates and lean protein for a controlled release of energy. Apple slices with peanut butter, dried fruit and nuts, or veggies dipped in hummus can give you a boost.

• Avoid some foods. Beware of fried foods and be careful of other items that might upset your stomach, such as dairy, citrus, or spicy fare.

• Eat afterward. Within a half hour after your walk, consider a carb-and-protein snack to aid muscle recovery, such as raisins mixed with almonds or a banana smoothie.

Walking 30 minutes a day, five days a week takes perseverance, commitment, and the right kind food to keep you going.