Aim for at least 150 minutes of moderate-intensity physical activity per week, such as brisk walking, or 75 minutes of vigorous-intensity activity, like running, to improve your overall well-being. 

Healthy eating for fitness involves a balanced intake of macronutrients (proteins for muscle repair, carbohydrates for energy, and healthy fats for essential functions) and micronutrients (vitamins and minerals). Adequate hydration with water is also crucial for performance and recovery. 

To maintain healthy eating with a busy schedule, plan balanced meals and snacks, focusing on fruits, vegetables, whole grains, lean proteins, and reduced-fat dairy. Utilizing resources like the MyPlate Plan can help you make informed choices. 

The benefits include living longer, maintaining healthy skin, eyes, and teeth, and supporting muscle and bone strength. Additionally, a healthy diet and active lifestyle can boost your immunity, lower the risk of chronic diseases like heart disease and type 2 diabetes, and improve your mood and energy levels.