This is an article written by my friend Jill Corleone. She is a Registered Dietitian.
BASIC EATING GUIDE FOR
THE JOGGER
Regular physical activity is one of the best things a person can do to improve their health, says the Harvard School of Public Health.
Regular physical activity is one of the best things a person can do to improve their health, says the Harvard School of Public Health.
As far as physical activity goes, jogging makes perfect sense because the only required equipment are a good pair of running shoes. In addition, jogging is easy to fit into a busy schedule and it's free.
While the jogging part is simple, some joggers may have a hard time figuring out what they need to eat. Joggers do not need to follow a special diet but need to make good food choices to enhance the health benefits of their physical activity.
Grains provide joggers with the energy they need to start and complete their run. Grains include foods such as bread, rice, pasta, cereal and crackers. To maximize nutrient intake, at least half of a jogger's daily grain choices should be whole grain. Whole grains are rich in B-vitamins, which are necessary for converting food into energy.
Whole grains also provide other essential nutrients including selenium, iron and fiber.
For good health, joggers need to eat at least 2 1/2 cups of fruits and vegetables a day, according to the 2010 Dietary Guidelines for Americans. Fruits and vegetables are naturally low in calories and rich in nutrients like vitamin C, vitamin A, potassium, copper and manganese.
For good health, joggers need to eat at least 2 1/2 cups of fruits and vegetables a day, according to the 2010 Dietary Guidelines for Americans. Fruits and vegetables are naturally low in calories and rich in nutrients like vitamin C, vitamin A, potassium, copper and manganese.
Eating foods high in vitamin C may help improve muscle soreness,
according to Liz Applegate Ph.D. Copper and manganese are trace minerals necessary for proper muscle function.
Protein foods are necessary for muscle repair and growth. Good sources of protein include poultry, fish, eggs, meat, beans and soy products. When it comes to selecting meats, joggers should include more lean meats in their diet to limit their intake of saturated fat. Eating too many foods high in saturated fat increases risk of heart disease.
Seafood is a great source of protein and omega-3 fatty acids for joggers. Omega-3
fatty acids help reduce inflammation and improve heart health. Joggers should aim for 8 ounces of seafood a week.
Dairy foods provide the body with calcium and vitamin D for bone health. Dairy foods are also a good source of protein. To limit saturated fat and calorie intake, joggers should choose low-fat and fat-free varieties. Fortified soy-milk products are a good alternative to cow's milk for people who cannot tolerate or prefer not to drink cow's milk.
Fat in food provides the body with energy. But for joggers, fat is not an efficient source of energy and intake should be limited to less than 30 percent of daily calories. Fat choices do matter, however, and joggers should include mostly healthy fats such as olive oil, vegetable oils, avocados, nuts and nut butters. Nuts, especially almonds, are a good source of the antioxidant vitamin E and help protect cells from free radical damage.
fatty acids help reduce inflammation and improve heart health. Joggers should aim for 8 ounces of seafood a week.
Dairy foods provide the body with calcium and vitamin D for bone health. Dairy foods are also a good source of protein. To limit saturated fat and calorie intake, joggers should choose low-fat and fat-free varieties. Fortified soy-milk products are a good alternative to cow's milk for people who cannot tolerate or prefer not to drink cow's milk.
Fat in food provides the body with energy. But for joggers, fat is not an efficient source of energy and intake should be limited to less than 30 percent of daily calories. Fat choices do matter, however, and joggers should include mostly healthy fats such as olive oil, vegetable oils, avocados, nuts and nut butters. Nuts, especially almonds, are a good source of the antioxidant vitamin E and help protect cells from free radical damage.
(reference 2, reference 3 pg 39-40, reference 4)
Thank you Jill!
Another post sent from a family friend Peggy on Updated Shopper's Guide. Thank you!
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