Friday, September 4, 2009
Christine Luff of About.com gives some basic diet information in the article, ‘Diet and Nutrition for Runners; Eat well for good health and running performance.’ Luff says that 60% carbohydrates, 20% protein, and 20% fats is the best balance for a long distance runner’s diet.
In a previous post, I wrote about keeping a food journal and finding out that my diet for the day was 2110 calories, 88 grams of fat, 286 grams of carbohydrates, 34 grams of fiber and 120 grams of protein - 49 percent carbohydrates, 22 percent protein and 30 percent fat. My big “bad” fat intake was at lunch, with the cheese in the Palak Paneer and at dinner with the creamy Vodka sauce. I also had fat in my cheddar cheese on the egg pita.
Here is my new basic diet:
1 glass water as I wake up, I am always so thirsty!
1 ounce of smoked salmon
3 chunks of cantelope
1 cup water
½ cup frozen blueberries
½ scoop soy spirulina powder
½ cup slow cook oatmeal
½ cup blueberries
shake of ground flax seed meal
Mid Morning meal - microwave the egg whites to make scrambled eggs at work
Fat Free Cheddar Cheese
Guacamole (half of the 100 calorie pack)
2 Fish oil pills, one each at breakfast and lunch
3 cups green tea or Echinacea tea throughout the day
Old juice container filled with water and half a lemon for drinking at my desk
Lunch - Pasta
Whole Wheat Angel Hair Pasta
1/2 can diced tomatoes
Fresh Basil and Oregano from my herb garden
1/2 cup bean salad
1 Oikos yogurt
1/2 cup blueberries
Dinner – Veggies and Rice
1/2 cup brown rice
1 cup frozen vegetables
2 cups raw Kale, sauteed
1 cup vegetable juice
few carrot sticks
3 squares of dark chocolate
This altered food plan has given me a daily diet of 1660 calories, 31 grams of fat, 270 carbohydrate grams, 91 grams of protein and 37 grams of fiber. That is 18 percent fat, 23 percent protein and 59 percent carbohydrates!
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