Here are a few things to be aware of to make sure that
your diet provides all the nutrients that your body needs to stay healthy and
fit.
·
To ensure that your carbohydrate
intake is topped up – make sure that you include carbohydrate rich foods (fruits,
vegetables, whole grains, beans) with each meal and snack. Legumes also known
as BEANS are a key source of starchy carbohydrate and are easy add ins to
salads, soups and grain based dishes. All potatoes are a fantastic addition to
a runner’s diet – and are especially useful as quick sources of energy in your
training runs – pack small boiled potatoes into your running kit and pop them
in your mouth for an easy, tasty alternative to expensive and gut bothering
gels during your runs.
·
Eat different types of protein
rich plant foods (unrefined grains, legumes, seeds, nuts, and vegetables)
throughout the day, so that if one food is low in a particular essential amino
acid, another food will make up this deficit. Choose small pre-workout meals
such as baked beans on toast, or a peanut butter and banana sandwich on whole
grain breads. Refuel after running with a tummy warming vegetable based lentil
and rice soup. For fast refueling, combine soft tofu or yogurt with fruit and
soymilk for a high protein shake.
·
Include alternative sources of
calcium such as dark leafy green veggies, fortified soymilk, legumes, peanuts,
almonds and seeds. These will be your primary source of calcium, important for
a normal heart rhythm, strong bones and teeth, and general health.
·
Include iron rich plant foods
every day – this is most important for non-meat eaters, especially active,
menstruating women. Plant sources of iron are not absorbed as well as animal
sources but consuming foods rich in vitamin C with any iron rich food will
improve its’ absorption. Mix legumes, whole grains, and iron-enriched breads
and cereals with dark leafy green veggies and dried fruits to maximize iron
absorption.
·
Include zinc rich plant foods
every day and your immune function gets a boost as well. While red meat and
poultry supply the meat eaters amongst us with most of our zinc intake, some
seafood, whole grains, dry beans, and nuts also provide zinc.
·
Eat vitamin B-12 fortified foods
or supplements to ensure adequate intake!
Vitamin B-12 is only found naturally in animal products and fermented foods
such as miso and tempeh have small amounts of B-12 but generally not
enough.
WHAT
SHOULD I EAT?