Healthy foods to eat are those that supply the essentials of a complete diet, including protein, healthy fats and carbohydrates. Check this healthy food list against your healthy eating plan.
Jogging is an activity that requires adequate amounts of protein. Your muscles will be building and restructuring to be able to take on the heavier activity level. This is particularly true when you start jogging or when you increase your mileage. At first jogging or running may be difficult, but as the weeks go by and you continue running, the muscle fibres have adapted and it is noticeable easier.
To a lesser degree, protein is also used as a fuel source. The more fit or trained you are, the less tendency your body has for using protein as an energy source.
Complete proteins supply all the amino acids of protein. These should be high quality and easily digestible. High protein sources include:
Pasture fed animals have a higher CLA content in their meat and milk. The diet of pasture fed beef or organic farm raised animals is superior to the factory farm animals. These animals are healthier and pass on these benefits to you with high value nutrients.
Your healthy diet should contain fats. Fats contain essential fatty acids that are used by every cell of your body. Yes, even your brain. But you want to select the “good fats.” Here’s a quick primer…
Monounsaturated fats are on the good list. These help to lower your total cholesterol and also the “bad” (LDL) cholesterol levels. Found in:
Polyunsaturated fats also help to lower bad cholesterol. Sources include:
can raise bad cholesterol levels. They also contain nutrients you
require for good health and can be part of a healthy diet. They are
found in red meats, butter and other whole fat dairy products.
Hydrogenated, partially hydrogenated or trans fat are “bad fats.” These can harm your health directly in two ways. First, they raise LDL cholesterol levels. This is what is often called bad cholesterol. Second, they also lower your HDL cholesterol levels. HDL is good cholesterol, you want this one. These trans fat sources should be avoided.
Note also that removing trans fat from hydrogenated oils does not then make this a healthy fat. It still should be avoided. Hydrogenated type fats are found in shortening, many processed foods, margarine, French fries and donuts.
There are simple and complex carbohydrates. Simple carbohydrates are those that digest quickly and get a quick rise in your blood sugar.
On the other hand, complex carbohydrates are slower to digest, contain fiber and other nutrients. Favor these high quality carbohydrates in your runner’s diet: