From the August 2004 issue of Runner's World
The Fat Phobe
You believe fat will make you fat, so you shun it in every form.
For every Junk-Food Fiend, there's at least one Fat Phobe. Science and countless studies have proven that fat is our friend, but many runners still see it as enemy number one in their battle to stay thin. Good fats lower cholesterol, aid vitamin absorption, assist digestion, and regulate the metabolism. And since the body will start to call on fat once its carbohydrate stores are empty, dietary fat is of particular importance to long-distance runners. "There is no scientific evidence that shows that consuming a daily diet with less than 20 percent of total calories from fat improves running performance," says Eberle. "Yet consuming too little fat has been proven to increase the risk of injury and suppress your immune system."
Change your ways:
Know the difference between the fats that are good for you (monounsaturated, polyunsaturated, and omega-3s) and the ones that can harm your health (saturated and trans fats).
Don't go crazy with percentages. Aim to consume about a half gram of healthy fats per pound of body weight per day.
Add good fats to the naturally low-fat foods you already eat--use flavorful olive oil on top of your salad greens, smear peanut butter on apples or celery for a snack, and stir-fry your veggies in peanut oil.
