A healthy diet starts at the supermarket. The foods you include or exclude from your shopping cart can be the difference between a good diet and an unhealthy diet. Bypassing high- sodium, fat, and sugar products, and buying foods such as fruits, vegetables, and fiber- rich foods will help you improve your diet and choose the healthiest option when your stomach demands food.
So what should you include in your shopping cart? Here is a list of foods that runners should avoid
Foods Runners Should Avoid:
1.Cookies, Crackers and pastries
These foods are full of calories and contain added sugars and fats. They also do not have the nutrients, vitamins, and minerals your body needs to stay healthy. If you are hungry and want to take a snack, choose products labeled as comprehensive, low fat, or low sodium.
2.Refreshments
Generally, they are full of sugars and in some cases contain as many calories as a meal. As for the light versions, they contain ingredients such as caramel color or phosphoric acid that are not helping in weight loss and healthy eating.
3.Oils and butter
You should avoid consumption of butter and margarine containing trans fats. All these products are associated with diseases such as obesity and heart problems. However, there are oils such as canola, olive and grape seeds, which are more beneficial to our health.
4.High-Fat Dairy
whole milk, cheese and yogurt are full of sugars and unnecessary fats. You should opt for low-fat skim products, almond milk, soy or oats. With yogurts, it is advisable to choose brands with less than five grams of sugar per serving, although the best option is a natural Greek yogurt with fresh fruit.
5.Frozen Food
Avoid any frozen food that contains more than 500 calories, 10 grams of fat and more than 500 grams of sodium per serving. In addition, in case you consume this type of products you should check the size of the portions.
6.Alcohol
Fruity alcoholic beverages are full of sugars and calories that will wreak havoc on your waistline. It is preferable to consume other drinks like beer or wine. Numerous studies have shown that one or two glasses a day can reduce the risk of chronic cardiovascular disease or type 2 diabetes. Red wine contains antioxidants that have been directly linked to heart health, while beer contains protein, vitamins Of group B and soluble fiber, good for our organism.
Foods For Runner
1.Wholemeal Bread
Check the list of ingredients, and check that it includes the word “integral”. It has been shown that whole grains may reduce the risk of cancer, heart disease, type two diabetes, and obesity.
2.Soups and Creams
these types of foods will satisfy you and increase your body heat on cold days. However, you should avoid high-calorie creams such as broccoli or clam chowder. Instead, opt for broth-based soups with less than 150 calories, three grams of fat and 149 milligrams of sodium per dish.
3.Nuts
These nuts are full of fiber, protein, vitamins, minerals, and antioxidants that reduce the risk of heart disease. However, you should consume these products without oils, soy lecithin, sugars or added fillers.
