A nutritious diet is one of the key ingredients for being healthy. Whether you’re training for a race or just regularly exercising to get or stay fit, eating a balanced diet will help you achieve your goals. The challenge is how to get the best foods that won’t add unwanted weight, but will fuel your body for the next workout or provide nutrients for quick and efficient recovery. It’s very typical for athlete’s with whom I train, to be focused and disciplined when they follow a training plan, however, they often pay little attention to nutrition. This article will help with some advice to eat smarter so you can enjoy a healthy lifestyle. Think of this information as your guiding principles for food, so you can make sound food decisions and remain on track with the goals you set for your healthy lifestyle.
Following is a short guide of foods or food types that should be included in a normal, healthy diet. If you’re training for a race or you’re exercising daily, it doesn’t mean that you can eat whatever you want, such as having pasta every day. Instead it’s the timing of your meals that’s most important.
How to Eat Healthy – Tips from a Marathon Runner to Maintain an Active Lifestyle
Carbohydrates are important to fuel your body. Complex carbs such as whole grains (not enriched), whole wheat pasta, sweet potatoes and bananas are some of my favorites. Try to minimize processed carbohydrates. I think of most packaged foods as processed foods. This may not always be the case, but it’s often true, so if you do your best to avoid packaged foods, you will be eating healthier.
Protein is critical for muscle repair. The more you workout, the more protein your body will need to repair tired muscles. I recommend lean proteins such as chicken, fish or turkey. Occasionally I will have some beef or lean pork. I recommend minimizing packaged protein bars as a source for protein because they are often only “glorified” candy bars. Also, be weary of recovery protein shakes. Many are high in sugar. Instead, use a small scoop of protein powder that doesn’t include sugar. Include fresh fruit, unsweetened soy or non-fat milk and non-fat greek yogurt. One thing you may notice about commercial smoothies is that they taste sweet. It’s common that these drinks include artificial sweeteners.
THE PERFECT BALANCED DIET
Most people’s diets should be comprised of 20 to 30% fat (with 30% being the max). I like to keep my fat intake on the low side of 20%, because I have a hard time digesting too much fat. Mono unsaturated fats such as avocados or olive oil are the healthiest. Fat that comes from lard or deep fried foods is unhealthy and should be a minimized.
The best way to ensure you avoid processed and artificial food additives is to buy your own ingredients and make your own meals. Sure this takes more time, but your good health is one of your biggest assets, so you owe it to yourself to take good care of your body.
What’s worked best for me over the last 30 years is having a balanced diet that includes no more than 25% fat, 30% protein and 45 – 50% carbohydrates. I have found that the more I get in shape, the more I want to eat healthy and take care of my body. My recommendation is to consume a diet that is high in colored vegetables like green leafy or bright red vegetables. Your target should be to eat vegetables with at least 2 of your meals per day. A good rule of thumb is to eat unprocessed, “real food.” You also need to have a balance of fruits, whole grains (not too much bread), lean meats, fish and non or low fat dairy products (if you’re not lactose intolerant). Consuming a variety of fresh produce, nuts and seeds ensures you get nutritional benefits not available from a package.
SUPER FOODS
I strongly recommend daily consumption of “Super Foods.” You can search for this term online and find lists for 30+ foods that are highly nutritious. Below, I identify ten of my favorite healthy “super” foods that are a regular part of my diet. There’s many other Super Foods, so don’t limit yourself to what’s on this list.
- Apples – a great source of fiber. Apples are an excellent for snacking because they make you feel full. This is perfect for anyone trying to lose weight. Apples also contain vitamin C and in a recent Iowa Women’s Health Study of 34,000-plus women, apples were associated with a lower risk of death from both coronary heart disease and cardiovascular disease.
- Kale – very high in beta carotene, vitamin K, vitamin C, and rich in calcium. Kale contains nutrients which boosts DNA repair in cells and appears to block the growth of cancer cells.
- Spinach – a true superfood. It has high nutritional value and is extremely rich in antioxidants, a great source of vitamin A, vitamin C, vitamin E, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, protein, phosphorus, zinc and niacin. All of these are tremendous for recovery. I like to mix spinach with kale in salads and even add in some strawberries or mini orange slices with walnuts. I recommend replacing lettuce with spinach. Consuming spinach everyday will give you a competitive edge.
- Salmon – Boosts your immune system, cuts the risk of heart disease and provides protein. Excellent recovery food. Also enjoy cold small pieces in your salad.
- Sweet Potatoes – More potassium than bananas. Excellent starchy post exercise recovery food. Promotes healthy circulation. Slice thin, lightly brush olive oil and then bake until crispy.
- Ground Flax – I always keep a bag of this in my house. Flax seeds boost immunity, blood flow and possibly endurance. Mix into smoothies or cereal as a natural anti-inflammatory.
- Steak – lean cuts are an outstanding source of iron. Lack of iron can lead to poor energy levels and poor athletic performance. Chop-up with tomatoes, peppers and potatoes and cook on grill
- Oatmeal – Great breakfast food, particularly before a long run. High in carbohydrate and iron. Add fruit, flax or pumpkin seeds and nonfat plain greek yogurt. Also proven to help reduce cholesterol.
- Quinoa – Outstanding recovery food that’s packed with a combination of carbohydrates and protein.
- Red Bell Peppers – More vitamin C than oranges. Contain high levels of carotene which fight heart disease and cancer.
HOW TO MAKE HEALTHY EATING A HABIT
The key to changing to and maintaining a healthy diet is to change one habit at a time. If you’re a runner who has trained for a race, apply the same discipline to your eating habits. When in doubt, remember to cut out processed foods, minimize sugar and try to eliminate snacking. Live by these principles and you’ll ultimately enjoy a healthy/trim body.
Author Bio: Dan Lyne is a long distance runner from Camas, WA. With over 36 years of running experience, he specializes in coaching long distance runners and helping them achieve their half and full marathon goals through his website, middleagemarathoner.com
Disclaimer: The content in this article is based on the author’s personal experience and thorough personal studies. The information provided here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor or physical therapist. All forms of exercise pose some inherent risks. The author advises readers to take full responsibility for their safety and know their limits. There is no guarantee that you will experience the same results & benefits as presented and you accept the risk that the results can differ by individual
Hi! I’m Chris! Just a Midlife Wife sharing about life’s journey; screaming and kicking through it while supposedly aging gracefully…
Focusing on healthy living, low carb & keto, things I am loving right now, and life in general.