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Eat Healthy you runners

Grains

1. Oatmeal: A serving of oats provides plenty of slow-release carbohydrates, which will give you more sustained energy than, say, processed sugar. Oatmeal has also been shown to lower cholesterol. Have it for breakfast or anytime, and add skim milk and dried fruit for extra nutritional punch. Instant oatmeal offers much the same benefits as rolled oats, but avoid presweetened brands, which have a high sugar content.

2. Dark bread: Breads that are dark in color, such as pumpernickel and whole wheat, contain more fiber and whole grains than lighter breads. This holds true for bagels, too.

3. Quinoa: This product is similar to rice but it's more delicate and flavorful--and cooks in half the time. "It's a great carbohydrate-packed alternative to rice or pasta," says Chris Rosenbloom, Ph.D., associate professor of nutrition at Georgia State University in Atlanta. A 6-ounce serving contains 132 calories, 23 grams of carbohydrate, 4 grams of protein, and 2 grams of unsaturated fat.

4. Buckwheat pasta: Also known as soba noodles, buckwheat pasta offers more whole grains and is higher in minerals and carbohydrates than regular pasta. Add to soup, or use in a vegetable stir fry, suggests Rosenbloom.

5. Whole-wheat pasta: This comes with a heartier flavor, more whole grains, and about three times the fiber as regular pasta. As with oatmeal, pasta provides slow-release carbohydrates, which are perfect for distance runners who need sustained energy.

Fish

6. Shrimp: Don't worry about the cholesterol content of shrimp, because it's cholesterol that originates from plants and is not well absorbed by the body, says Rosenbloom. Shrimp is also high in muscle-building protein, low in saturated fat, and contains several important minerals (phosphorus, calcium, potassium). Stir fry your shrimp with vegetables and pasta, and sprinkle on some low-sodium soy sauce for a complete meal.

7. Crab: As with shrimp, crab is rich in protein, and has a benign form of cholesterol that isn't readily absorbed.

8. Salmon: Salmon is an excellent protein source, but its main benefit is its omega-3 fats, which contribute to healthy cell membranes and are associated with reduced heart-disease risk. Eat salmon as steaks or filets, baked or grilled, in pasta or salads, as burgers or sandwiches, in chowder or gumbo. Even canned salmon is great for you, says Runner's World nutrition columnist Liz Applegate, Ph.D. "You get extra calcium from the small bones. Just toss it into salads, sandwiches, or chowder."

9. Mackerel: Pretty much the same deal as salmon--high in protein and omega-3s.

10. Sardines: A different taste and texture than salmon, but loaded with omega-3s. An excellent, tangy appetizer on crackers or French bread.

11. Cod: A good protein source. "This fish is great for people who are not typically fish eaters," says Rosenbloom. "It's mild, without that strong fishy flavor." It's also easy to prepare. Buy it fresh, or defrost a frozen filet, roll it in cornmeal batter, then fry it in olive or canola oil.

12. Tuna: High in protein and omega-3s, tuna now comes in pouches you don't have to drain (you'll find it near the canned tuna). This version tastes fresher than canned, says Applegate. Toss it in pita bread with lettuce and tomato and you'll have an excellent sandwich.

Fruit and Vegetables

13. Bananas: Versatile, convenient, "pre-wrapped," and incredibly consistent taste-wise, bananas come packed with carbohydrates and potassium. The latter helps regulate muscle contractions, and needs to be replenished because it is lost through sweat. "When bananas blacken, cut them up into chunks, and put them in the freezer," says nutritionist Nancy Clark, R.D., author of The Sports Nutrition Guidebook. "Then mix them in a blender with skim milk. It'll taste just like banana ice cream--you'll think it's Häagen-Daz."

14. Oranges: One orange provides all the vitamin C you need a day, so you'll be well-fortified against upper-respiratory infections that can be more common during periods of intense training. Plus, vitamin C's antioxidants will protect you from the muscle damage and soreness.

15. Strawberries: Rich in vitamin C, low in calories, and they taste amazing--either fresh or frozen. Versatile as snacks, with cereal, or on salads. Or use frozen berries to make delicious, nutrient-rich smoothies.

16. Cantaloupe: Half a melon provides a day's worth of vitamins A and C. It's filling, too, as just 100 calories' worth will satisfy you. Melons are rich in beta-carotene, an antioxidant vitamin that can lower both cancer and heart-disease. Great as a post-run snack, or with cottage cheese for a light lunch.

17. Fruit kabob: Put a row of fruit, fresh or canned, on a skewer, and dip it in plain yogurt for a tasty carbo-protein snack, suggests dietitian Lisa Dorfman, R.D., of Miami, author of the Vegetarian Sports Nutrition Guide.

18. Beans: The salmon of the vegetable world, beans are excellent for you. Varieties such as pinto, lentil, garbanzo, and split pea come with protein, fiber, and iron, and they're low in fat. They're a perfect accompaniment to soups and stews, or serve them with rice for a complete carbo-protein meal.

19. Baby carrots: These come with the same multitude of benefits as regular carrots--low-fat, vitamin A, and fiber--but they don't require peeling as do regular carrots, says dietitian Alysun Deckert, R.D., of the University of Washington Medical Center in Seattle.

20. Broccoli: For a healthy dose of vitamins and potassium, steam up some broccoli, or sautéit in garlic and oil. Just make sure it's still crunchy, otherwise it'll lose some of its nutrients.

21. Asparagus: A good source of potassium and vitamins A and C, asparagus can be eaten raw by itself or in salads, but it's best steamed or sautéed.

22. Lettuce: The darker the better here. Lettuce will boost your intake of vitamins A and C, plus fiber and iron.

23. Sweet potato: Packed with carbohydrates and vitamin A, sweet potatoes are a meal in themselves if you add toppings such as nuts, yogurt, or fat-free sour cream and chives, suggests Ellen Coleman, R.D., author of Eating for Endurance.

Dairy

24. Skim milk: This nonfat alternative comes loaded with protein, carbohydrates, calcium, and potassium. What's more, protein from milk is absorbed particularly well, says Penn State University nutritionist Kristine Clark, Ph.D., who adds that "no one over the age of 2 needs any kind of milk but skim."

25. Low-fat yogurt: Any kind, plain or with fruit, provides calcium, protein, and plenty of energizing carbohydrates. An excellent grab-and-go food.

26. Low-fat cheese: Versatile choices such as provolone, mozzarella, and feta cheese are excellent for salads, sandwiches, and pizzas. Provides calcium and protein.

27. Milk-based soups: Add skim milk to soup, advises Clark, to increase protein intake. Tomato and broccoli are two tasty options. What's more, these soups are considered "volumetric," in that they fill you up on fewer calories.

Meat/poultry

28. Lean roast beef: With an abundance of vitamin B, iron, and zinc (which aids in healing and sexual function), lean roast beef is the most nutrient-dense red meat, says Clark. As with bread and lettuce, the darker the meat, the more nutrients it contains.

29. Top-round ground beef: The top cuts of beef and sirloin are the leanest and provide needed protein. Try using this as an accompaniment--not the main dish--so your portion is smaller. Or put it in a stir fry or burrito, suggests Applegate.

30. Chicken: For good lean protein--though with not as much iron as red meat--eat chicken baked, grilled, or broiled, but not fried (too fatty).

31. Lamb: There's plenty of protein, iron, and zinc in a lamb roast. Just make sure you trim away the fat after cooking.

Protein Alternatives

32. Soymilk: Often fortified with calcium and vitamin E, soymilk is an excellent protein source, plus it comes with powerful disease-fighting phytochemicals. Also, a great alternative for those who are lactose intolerant.

33. Tofu: Made of soybean curd, tofu supplies all the healthful benefits of soymilk. Use it in stir frys, or crumble it into salads to boost your protein intake.

34. Nuts: Nuts contain heart-healthy fat and lots of minerals, says Applegate, so you should eat them several times a week. Add them to dried fruit, such as cranberries, for a tasty, filling, good-for-you trail mix.

35. Peanut butter: Go for the natural kind, with oil on the top and no added ingredients. Though high in fat (about 16 grams per serving), it's healthy fat, and peanut butter contains no cholesterol. Try it on bananas or toasted raisin bread for breakfast.

Snacks

36. Rice cakes: They're crunchy, tasty, easily digested, and full of carbohydrates, says Dorfman.

37. Baked potato chips: Lower in fat than regular chips, baked chips weigh in at just 110 calories per 1 ounce serving, with no saturated fat.

38. Dark chocolate: "I eat chocolate every day," says Applegate. "Runners are allowed up to 200 calories of their favorite treat daily." For example, 55 M&Ms, 20 peanut M&Ms, or one Hostess cupcake.