Runner's Diet
8 HEALTHIER FOOD PICKS
To stay healthy and run strong, you need to make the right food choices. We show you how.
By Liz Applegate Ph.D.
From the None issue of Runner's World
Turkey Franks vs. Beef Franks
Liz's pick: neither. You'd assume the safe money would be on the turkey franks. But while most turkey franks have slightly less fat than beef hot dogs, they're both still loaded with fat. A traditional beef frank has about 16 grams of fat and 180 calories, compared with a regular turkey frank that weighs in with about 13 grams of fat and 150 calories. And since much of the fat in either frank is saturated, these dogs are best kept off your plate.
If you like hot dogs, opt for a soy brand or a reduced-fat version, such as Healthy Choice franks. Soy dogs taste great (don't knock 'em until you've tried 'em) and come packed with extra nutrients you won't find in traditional dogs, such as 20 percent of the Daily Value for iron and 15 percent of the Daily Value for zinc. Soy dogs also supply about twice the protein of traditional dogs. As for reduced-fat franks, most come with just a few grams of fat and less than half the calories of regular franks (brands vary so check the Nutrition Facts food label).
Frozen Yogurt vs. Light Ice Cream
Liz's pick: light ice cream. Sure, yogurt sounds healthy--and, for the most part, it is. But in frozen form, yogurt can pack more sugar and calories than you expect. A half-cup serving of regular frozen yogurt contains 200 calories, about 5 grams of fat, and more than 4 teaspoons of sugar, while light ice cream comes with only 120 calories, less than 3 teaspoons of sugar, and the same amount of fat, with slightly less saturated fat.
Sweet treats are a must for runners (there, you have it in writing). Since your running burns calories, fun foods like ice cream can easily fit into your healthy diet. During the summer months, top off a bowl of it with seasonal fresh berries and chocolate syrup. Or toss a scoop of light ice cream into the blender along with two types of fruit and a splash of fruit juice for a great recovery shake after your workout.
Frozen Meat Lasagna vs. Frozen Vegetarian Lasagna
Liz's pick: meat lasagna. Surprised? I was. Frozen lasagna is a favorite at our house, and often there's a battle over meat versus vegetarian. After I scrutinized the labels, the meat version came out on top with less fat, more protein, and the same amount of fiber as the vegetarian lasagna, which was loaded with fatty cheeses. Of course, brands vary, so read labels carefully to determine your best choice.
Frozen entrées such as lasagna make great meals for runners. I often pop a large lasagna in the oven for a Monday night dinner, and serve it with a large mixed-greens salad and steamed vegetables. The leftovers make an easy take-along-to-work lunch or a postworkout meal with some whole-grain bread.
Light Soft Margarine vs. Yogurt-Based Spread
Liz's pick: too close to call. In this instance, go with your taste preference. Both of these options save on fat and saturated fat compared with regular margarine and butter. A tablespoon serving of light margarine or yogurt-based spread supplies about 50 calories and five grams of fat (with one gram saturated). That's a 60-percent fat savings compared with the full-fat versions. But both spreads contain hydrogenated vegetable oil, so you do get a tad of trans fats with them.
Soymilk vs. Low-Fat Milk
Liz's pick: low-fat milk. Thanks to its high-protein and low-fat content, low-fat milk (1-percent fat) is the winner here. An 8-ounce serving comes with 130 calories, just over 2 grams of fat, and 11 grams of protein (about 20 percent of the Daily Value), while soymilk provides the same number of calories, 4 grams of fat, and 7 grams of protein. But both are calcium rich, containing 30 percent of the calcium Daily Value. Yes, soymilk comes with health-boosting isoflavones that may stave off heart disease and cancer. But according to new research, milk drinkers have a reduced risk of developing insulin resistance syndrome, which typically leads to Type 2 diabetes and heart disease.
That said, runners shouldn't bypass soy. Soymilk remains a wonderful soy option along with soy burgers, tofu, and a host of other soy products including tasty soy "sausages." Runners need more protein than sedentary folk (about 70 to 100 grams daily), and both low- and nonfat dairy, along with soy, are excellent protein sources.
Visit lizapplegate.com for more nutrition and fitness tips from Liz, and for information on her new book Bounce Your Body Beautiful.
