Vegetables like fruit are packed full of antioxidants and essential minerals and vitamins. These will help fill your plate without adding loads of extra calories and will even help support muscle repair and a healthy metabolism. Aim for at least 2 portions of dark leafy greens and multi coloured vegetables per day.
These little gems are nutritional super heroes, full of antioxidants and healthy fats. Great as a snack or in a meal but watch the size of your portions as they can be high in calories. All nuts have their own characteristics. Try almonds for a dairy free source of calcium and vitamin E. Brazil nuts and walnuts are full of powerful antioxidants. Cashews are protein and mineral rich. Pecans are your heart's best friend, full of plant sterols, which can help lower your cholesterol. Have a small handful of nuts every day; they make a great snack on the go.
Cheese provides an excellent and delicious source of high quality proteins and tons of calcium to keep your muscles and bones strong. It also contains Vitamin B and other essential nutrients It's also Choosing strong tasting cheese like parmesan or mature cheddar packs in flavour without needing to add too much. Cottage cheese is also an excellent low fat option.
Fish is a must have in your diet. It's one of the best low fat but high quality sources of protein out there, and packed with omega 3 fatty acids which are essential to support a healthy heart and brain function. White fish is light and super healthy, whilst oily fish are the best sources of omega 3, like mackerel, sardines, salmon and trout, and tinned tuna. Aim to eat one of these at least twice a week.
A fantastic unrefined source of carbohydrate, potatoes deliver fuel for your body. Potatoes also include B and C vitamins, which help your body, absorb the carbohydrates effectively. Try to eat the skins too, as they are full of fibre to help keep you full and support your digestive system.
Protein is a must in any diet and red meat is packed full of it. Ensure you buy a lean, unprocessed cut to minimise the fat content and ensure you enjoy a regular serving once a week. Red meat doesn't just deliver protein. It's also full of other runner's essentials like iron, which really helps maintain high energy levels and fight fatigue. Red meat is also a rich source of Zinc and B Vitamins which help your body use fuel effectively.
These are great to kick start the day. Can be served as either as porridge or muesli, oats are pack full of good carbs and will provide you with lots of energy to keep you going well into lunch time. Great after a morning run or a mid day snack if you run in the evening. As they are a whole grain they come packed full of fibre.
Just one egg contains all of the essential amino acids our body needs, in 6 grams of protein. This makes them a cheap and convenient protein source and they have a huge range of health benefits so can be eaten every day. Linked to good eye and brain health thanks to all the vitamins and minerals that are packed into every egg. Get cracking!
Whole grain pasta is one of the best sources of fibre thanks to the full wheat germ being used. This will keep you fuller for longer as it takes longer to digest. The high fibre content will help keep your digestive system healthy and also help lower cholesterol and support a healthy cardiovascular system. Whole grains also contain B Vitamins, which help support metabolism and magnesium, which aids muscle function.
It's important to try and eat three servings of fruit a day as they are full of antioxidants, vitamins, potassium and glycogen building carbohydrates. For additional fibre and nutrition try to eat the skin when possible. Apples, Bananas, Oranges, Berries, grapes and melons are readily available and great to munch on the go.