Ask the Sports Dietitian Leslie J. Bonci, M.P.H., R.D, CSSD, LDN is a runner and registered dietitian with a master's degree in public health from the University of Pittsburgh, where she is now an adjunct assistant professor of nutrition. She is also a Board certified Specialist in Sports Nutrition. She has expertise in nutrition therapy for weight management, digestive disorders, cardiovascular disease, cancer, diabetes and eating disorders.
I find that most runners do a good job of thinking about what they eat. But in order to eat well, first we must navigate the world of food labels—and this can be daunting, exhausting, and sometimes exasperating.
Here are some guidelines to make food shopping a little more streamlined and a lot less stressful.
WHAT TO LOOK FOR ON A LABEL
1) Serving size. Remember that the Nutrition Facts information is based on a serving size that is not necessarily the bag, box, or bottle. And realize that servings are not standard—a serving of a flake type cereal may be 1 cup, whereas a serving of granola may be 1/4 cup. When we buy a bottle of juice, or soda or sports drink, the reference serving is 8 ounces even though many of these bottles may be 20 ounces, so that one bottle = 2.5 servings.
2) Saturated and trans fat. You will see these listed under TOTAL FAT. Both of these fats can increase the risk of heart disease. The American Heart Association suggests consuming no more than 15 grams of saturated fat per day (based on a 2000-calorie diet) and no more than 2 grams of trans fat daily (again, based on a 2000-calorie diet).
3) Fiber. Most of us don't get enough fiber. Under age 50, men need 38 grams daily; women, 25 grams. Over age 50, men need 30 grams per day; women, 21. One of the best ways to get more fiber is in breakfast cereal, so look for one with at least 8 grams of fiber per serving.
4) Sodium. As runners, it's true that we need more sodium than sedentary people. That said, some products have a huge amount of sodium. For instance, if you eat one serving of pretzels with 250 milligrams of sodium, that's not so bad; if you eat the entire bag of pretzels, you may be getting upwards of 1250-1500 milligrams. Not so good!
5) Sugar. This one is a little confusing, since the food label does not separate fructose (fruit sugar) or lactose (milk sugar) from added sugars, such as sucrose and high fructose corn syrup. And the Dietary Guidelines recommend decreasing added sugars in the diet. So what should you do? Look at the ingredients list. Keep in mind that ingredients there are listed from most to least. So if you see HFCS, sucrose, palm oil, hydrogenated oils, etc. among the first five ingredients, put that item back on the shelf and find one that doesn't contain these—or at least has them way down the list.
DON'T BE FOOLED BY THESE WORDS
"Trans-Fat Free." Sorry, but this does not necessarily make a product healthier. Some manufacturers have replaced trans fats or hydrogenated oils with saturated fats such as palm or coconut oils.
"Wholesome"/"Pure"/"Natural." Sounds nice, but when it comes to food, there is no standard definition for any of these terms. So you may or may not be consuming something that is healthier for you.
"Less Sugar" or "Reduced Sugar." This typically means that there may be added artificial sweeteners, but it does not mean that the product is low-calorie.
So when you're food shopping, take the time to "do the flip" and read the label on the back of the package. Know what you're eating. Be smart and selective about what you put in your body to benefit your health and your running!
Leslie
Have a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.
I am a 38-year-old female. Over the last 2 1/2 years I have lost 65 pounds through diet and exercise. Over the last year and a half I've started running; I now run 20 to 30 miles a week, and love it. Today I weigh 130 pounds and try to consume 2,000 to 2,300 calories a day, depending on my activity level.
My problem is that it seems no matter what I eat, I never feel full. Ever. I have tried more fat, more calories throughout the day, more protein... no matter what, my stomach feels the same! It takes an incredible amount of restraint for me to control my portions.
I've had a complete workup by a gastroenterologist, who did not find anything abnormal. Does something change hormonally when you run as much as I do, that could account for this? Do you have any tips that might help me feel more full? I've gained some of my lost weight back and don't want to gain any more! - Joellyn
Great question, Joellyn! And one that I am sure a lot of readers can relate to.
First, some facts: We all eat about the same volume of food every day. That means that whether we eat cookies or carrots, our stomach won't feel full until we eat a certain amount of food. So the key is what can one eat to feel fuller while eating so the tendency to overeat goes away.
Think Volumetrics! Dr. Barbara Rolls at Penn State University has done a lot of research on satiety and has actually written a book on the subject, called Volumetrics. She states that foods with liquid in them can help us to feel fuller than having a beverage as part of a meal. That means foods such as soups, chili, stews, gazpacho, applesauce.
Because they are liquidy, these foods take up more room in the stomach so they can help to keep appetite under control. In addition, consider foods such as brown rice or oatmeal, which absorb a lot of liquid; again, they can help you feel fuller. Make brown rice with one-quarter more liquid than you normally would use, and also add some vegetables, or even vegetable puree such as squash. With oatmeal, add one-quarter more liquid than normal, and consider sweetening with some cinnamon and applesauce to add a little more liquid.
If the idea of summer chili seems too heavy, you can do cold summer soups instead, or a ratatouille or caponata with eggplant, garlic, onions, tomatoes, peppers, and fresh herbs. It's very satisfying and is low in calories as well. (It even looks great!)
The other strategy that can help us all to feel fuller with less is to consider the rate at which we eat. No need to do speed workouts when you sit down to a meal. Take... your... time. Chew one bite at a time, chew well, and try to linger a little longer at the table.
There are so many things we all need to do in a day, but don't put eating on speed dial. Sit, nourish, savor. Your gut waistline and your digestive tract will thank you.
Leslie
Have a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.
We're midway through June, and that means an abundance of fresh, colorful fruits and vegetables. I know, I know... You're probably thinking, She's a dietitian; of course she's going to recommend those foods.
Well, I am -- but for lots of reasons:
1) Colors on your plate increase the nutrient richness of your diet. 2) People who eat a nutrient-rich diet tend to be healthier and maintain a healthier weight. 3) Fruits and vegetables contribute to your daily fluid requirements. 4) These foods provide carbohydrate for fuel. 5) The colors of produce are composed of phyto- or plant nutrients that are quite beneficial for overall health. 6) These foods require chewing, filling you up not out. 7) Fresh produce is easy -- just wash and eat.
Here's a quick rundown of the colors you should look for:
Dark green: Leafy greens such as spinach and romaine, as well as broccoli, are great sources of vitamin K for bone health, and zeaxanthins for eye health.
Orange: Carrots, mangoes, peaches, nectarines, cantaloupe -- they contain cartenoids and beta cryptoxanthins for lung and skin health.
Yellow: This is corn time, folks, and corn is a great source of lutein for eye health.
Red:Tomatoes offer vitamin C and lycopene.
Deep red/purple: Plums, red/purple grapes, cherries, and berries all boost heart health.
So what can we do with nature's bounty? Get creative!
When you grill, think beyond protein. Grill vegetables and fruit; or even try fruit, vegetable, and meat kebabs. How about a fruit soup, or cold veggie soup such as gazpacho? Or make pasta and add veggies to it for a pasta primavera; have it hot for dinner and enjoy the leftovers the next day as a pasta salad.
Add chopped pineapple or mango to salsa to top fish or chicken. Squeeze fresh lemon and lime on meats, for a salad dressing or even to flavor vegetables, and grate the rind for the zest, which can decrease your risk of skin cancer. Cottage cheese with sliced peaches and berries makes a light, cool meal. Add some fresh fruit to your cereal. And one of my favorites is marinated tomatoes with olives, cannellini beans, and cubed fresh mozzarella.
So, think colorful, juicy, flavorful... and good for you, too.
Enjoy! And eat well.
Leslie
Have a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.
First, let's examine what happens during a run. Muscles need to be fueled,
primarily by breaking down glucose (blood sugar) and using the energy
that is formed in this chemical reaction. The breakdown of glucose for
energy creates substances called free radicals, which are reactive
oxygen compounds. Typically, these compounds can harm the body's
tissue; common sense suggests we should take antioxidants to prevent
these free radicals from doing harm.
Not so fast, says this study: It seems the body knows how to
prevent oxidative damage, but when antioxidants (vitamins C and E) are
taken, the body doesn't activate its natural defense system.
So what this study seems to indicate is that taking large dosages of antioxidants separately -- rather than the smaller amounts found in a multivitamin-mineral -- may negate some of the benefits of exercise, by hampering the body's own protective, antioxidative response to exercise. (Study participants took 1000 milligrams of vitamin C and 400 IU of vitamin E.)
Bottom line: taking too many antioxidants may not be as beneficial as previously thought, especially for active people. However, we still do need vitamins C and E, as well as other vitamins and minerals. A prudent solution may be the following:
If you take a multivitamin-mineral, take a general one -- i.e. no need for a formula for athletes, or a "mega" or "stress" formula. Don't take separate vitamin C and E supplements, but do make a point to get foods and drink containing those vitamins. For vitamin C, think oranges or orange juice; grapefruit or grapefruit juice; tomatoes; melon; kiwi; peppers; for E, consider canola, sunflower, and safflower oils; nuts; seeds; and nut butters.
This way, you get the benefit of the vitamin plus the carbohydrate, fluid (in the fruits/vegetables), and good fats in the nuts/seeds/oils.
Should you stop supplementing altogether? No... but be smart, be selective, and eat well.
Leslie
Have a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.
A reader named Mark is running his first marathon in two weeks (you go, Mark!) and asked about carbo-loading. Should I do it? he wondered. The short answer is "yes"... if you do it right.
The theory behind carbohydrate-loading is to supersaturate muscle and liver glycogen stores (the storage form of carbohydrate) so you don't fatigue as quickly. The trick is how to do this without feeling so stuffed that you waddle to the start line.
First of all, as a distance runner you should be eating a diet that is at least 50% or more carbohydrate daily, so you don't have that much more to add. What I suggest to my collegiate athlete and professional runners is the following:
Three days before your marathon, add some carbohydrate to every meal and snack. They key word being "some." For example:
1/2 cup of cereal (not a box)
1 slice of bread (not a loaf)
1/2 cup of pasta (not a pan)
6 oz of juice (not a jug)
a small handful of pretzels (not the whole bag)
At the same time, you may want to add a little more fluid (4-6 ounces more) every time you eat. If you are adding carbohydrate as juice or sports drink or lemonade, however, you don't need to have extra liquid.
For those of you who are salty sweaters, go two for two and add salty carbs such as pretzels, crackers, or Chex mix -- or if you are going to add your carbs through pasta and rice and you are a salt loser, consider adding soy sauce or broth to the rice or noodles.
So do you really need to have that pasta meal the night before? Not if that is a food you don't normally eat. Plus, some people find it to be too heavy, or the sauce too spicy or acidic. Stick with the familiar. Instead, consider working in some pasta, rice, bread, cereal, crackers, potatoes, fruit, frozen yogurt, sherbet, or juice to your diet in the days leading up to the race.
And for those of you saying, Hey, I'll add my carbs through beer or wine! ...Sorry. There aren't enough carbs to count there. Wait until your race is over, and you are rehydrated and refueled. Then a margarita, beer, or glass of champagne is just fine!
Good luck, Mark, and to everyone else out there with spring and summer races on your calendar. Rremember: When, what, and how much you eat, together with your training, will help you achieve your goals!
Leslie
Have a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.
Here's a birthday you might have missed: Last month (April 19, to be exact), MyPyramid turned 4 years old.
If you're thinking to yourself that the Food Pyramid has surely been around longer than that, you're right. MyPyramid is simply the latest version, which replaced the original USDA Food Guide Pyramid (born 1992) back in 2005.
The original pyramid had carbohydrate foods on the bottom; fruits and vegetables in the next layer; meat and dairy above that; and fats and sweets on top. The 2005 version was still a pyramid, with colors depicting the food groups, and a figure walking/running up the side to depict physical activity.
But the Food Pyramid is aimed at a mass audience. How relevant is it to athletes, such as distance runners? Shouldn't there be a separate pyramid tailored to us?
Well, there is. From Switzerland, a country famous for cheese, chocolate, and timepieces, comes a food guidance system designed just for athletes. For details on this, I refer to you an article by Louise Burke, sports dietitian extraordinaire, titled A Food Pyramid for Swiss Athletes in the International Journal of Sports Nutrition and Exercise Metabolism, Human Kinetics, 2008;18(4):430-437.
What I really like about this pyramid is that it addresses basic needs with the goal of eating healthfully, while reorganizing some of the layers for athletes and explaining how to further fine-tune them to your level of activity.
I encourage you to view the pyramid for yourself -- you can download a copy here, for free -- but here's what it looks like, in broad strokes:
The bottom (broadest) tier is beverages; above that is fruits and vegetables; next, whole grains and legumes (beans, peanuts, soy, and peas); then dairy, eggs,meat, poultry, and fish; then oil, nuts, and seeds; and on top, sweets, salty foods, and sweetened beverages.
Follow these guidelines, and you'll be eating a higher-carb diet, but more through whole grains, beans, fruits, and vegetables, with less emphasis on animal foods and fats. This pyramid also emphasizes the need for adequate fluid, which for runners is key. The "add-ins" for sport include bars, gels, sports drinks, and more refined carbohydrates, which may be more advantageous around the time of exercise than whole grains or vegetables.
I would urge all runners who care about nutrition and health (which I'd hope would be all of you!) to compare your current eating habits with this guide, or even with MyPyramid, and see if you can't make a few improvements.
Not only might you run better, but you'll feel better and live healthier too!
Leslie
Have a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.
After a multi-year hiatus, Pittsburgh brought back its marathon last weekend.
It was a wonderful event, and great to see the marathon return to my town. But for many runners -- first-timers as well as veterans -- in this and other marathons, after the excitement of the race wears off, the body may wear down. When your body is run down from all the running, you can be more susceptible to germs, including bacteria and viruses.
So it's common for marathoners to experience upper respiratory infections in addition to the more predictable muscle aches and pains.
This phenomenon has folks especially concerned this spring, with the news full of reports of the swine flu.
So, what can you eat and drink to boost your immune system after the stress of a marathon? Well, you definitely need to replete with some post-race carbohydrates. That doesn't mean wolfing down massive amounts of pasta, but certainly fruits, vegetables, and grains (including breads, cereals, pasta, or rice) should be part of each meal. In addition, consuming enough protein is critical to ensure you produce enough antibodies.
You may also want to consider yogurt that contains probiotics; some have specific strains of bacteria that may strengthen the body's defense system, such as DanActive, or kefir, a cultured dairy drink.
Omega-3 fatty acids -- found in fish such as salmon and tuna, and in ground flaxseed and walnuts -- may boost white blood cells.
Other important micronutrients include vitamin A in red peppers, squash, cantaloupe, greens, spinach, and papaya; vitamin C in citrus fruits and juices, baked potatoes, tomatoes, kiwi, and melons; vitamin E in nuts, seeds, and oil; iron from red meat and fortified cereals; selenium in whole grains and nuts and seeds; and zinc in meats, soy foods, and whole grains. L-theanine, an amino acid found in black tea, may also help your immune system functioning as well as the beta-glucan in oatmeal.
So... how about a rice bowl with brown rice, topped with spinach and red peppers, and a top layer of tofu, chicken, beef, or salmon, with some nuts for crunch and a vinaigrette made with olive oil and orange juice?
And for dessert, yogurt with berries and granola, and a cup of tea.
To maintain a healthy immune system you need to rest, recover, and fuel. This works better than anything in the medicine cabinet, and tastes better too.
Take care of your body and it will take care of you!
Leslie
Have a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.
This morning I ran at 6 a.m. in shorts and a t-shirt. A week ago, I was running in tights, jacket, and gloves. Even though I am loving this, my body (and I am sure all of you) are not necessarily used to the sudden temperature surge.
So: Let's talk hydration. I know this is not a new idea, but my focus is to have you customize and personalize your drinking habits to make sure you drink early, often, and enough.
Why? To run better, for starters -- drinking enough may increase your stamina up to 33%. (!) But also, of course, to prevent dehydration. How might you know if you are dehydrated? Here are symptoms that may occur in the presence of dehydration:
Noticeable thirst
Muscle cramps
Weakness
Impaired performance
Headache
Nausea
Fatigue
Stomach burning
Dry mouth
Dizziness/lightheadedness
To customize fluid intake while you run -- i.e., to know just how much you'll need to drink per hour of exercise -- first calculate your hourly sweat rate. Here's how:
1. Weigh yourself before and after exercise, in as little clothing as possible.
2. Subtract your post-exercise weight from your pre-exercise weight, then convert to ounces. (16 ounces in a pound.) So, if you lose 2 pounds during a run, you have lost 32 ounces.
3. Add the number of ounces of fluid you consumed while running. TIP: Since not everyone carries a sports bottle while running, a good rule of thumb is one gulp = 1 ounce.
3. Divide the sum of the ounces of fluid lost plus ounces of fluid consumed by the number of hours you exercised.
EXAMPLE Pre-exercise weight, 122 pounds, minus post-exercise weight, 120 pounds = 2 pounds, or 32 ounces
32 ounces plus 10 ounces (number of ounces of fluid consumed during exercise)
42 ounces divided by 1.5 hours (time spent running) equals...
28 ounces of fluid required per hour
You don't need to do this after every run, but if you do weigh in and out for a few days, you will have a good gauge of what you need, and then you can work on getting your gut used to the appropriate amount of fluid.
A few other words of wisdom:
It is better to gulp fluids during exercise (for quicker gut emptying).
Swallow, don't spit -- you need to get the fluid into you.
Drink, don't dump -- pouring liquid on one's head does not hydrate the body!
See your morning pee -- it should be light in color and more in terms of volume.
So, enjoy the warmth, listen to your body's cues, and drink what you need based upon your own sweat rate.
Leslie
Have a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.
What do runners need to think about nutritionally? Fueling all day, eating foods that can be consumed on the run, eating within one's budget and getting enough carbs. As I think about all the products/brands/items on the marketplace, there are few foods that satisfy all these needs as completely as cereal does:
1. Cereal is easily available/accessible fuel;
2. It's a great source of carbs -- and fiber, depending upon the choice;
3. You can eat it on the go (although I wouldn't advise eating it in a bowl with milk while running or driving!); and
4. It's relatively inexpensive.
So what are some things to keep in mind when choosing cereals?
Look for whole grains. Take a look at the ingredients: the first two grains listed should be whole grains (e.g., whole wheat, oats, brown rice).
Try to get cereals with bran, a great source of fiber. (But not the best carb source before a run.)
Aim for fiber, using the rule of thumb of at least 3 grams of fiber per 100 calories of cereal. Note, that means you need to look at the cereal to see what the calorie content is as well as the serving size!
Try to pick cereals that are low in saturated fat, which means no palm oil, palm kernel oil or coconut oil.
Here are some worth considering:
All-Bran -- this is a good cereal to add to yogurt, to mix into oatmeal, or to mix with other lower-fiber cereals.
All- Bran Wheat Flakes
Nature's Path organic flax
Post Bran Flakes
Uncle Sam
Weetabix Organic Crispy Flakes
Shredded Wheat -- regular or spoon size
Raisin Bran
Wheaties
Total
MultiGrain Cheerios
Wheat Chex
Frosted Mini-Wheats
Health Valley -- granola and others
Quaker Oat Bran
And remember, cereal is not limited to breakfast. This is a great snack, or light evening meal if you are pressed for time. To get more out of your bowl, add low-fat milk or soy milk to boost the protein.
Enjoy. Leslie
Have a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.
As a sports dietitian, I'm often asked about vitamin-mineral supplements. We all see ads for various products from vitamin "paks" to individual micronutrients, in chewable, liquid, and even nose spray form!
So, what gives? Do you need them or not?
Let me share the advice I give my athletes:
1. Take a good hard look at your current eating: what you eat, and when, and how much. If you take a lot of supplements but don't eat well, what you end up with is a well-supplemented, crappy diet!
2. Supplements are intended to enhance -- not replace.
3. Individual micronutrients --i.e., vitamins and minerals -- are not usually the way to go, with a few exceptions:
Some people require more iron, due to iron deficiency or iron deficiency anemia.
Some may need more Vitamin B12 -- in particular, vegans who do not use B12 fortified foods, since this vitamin is derived from animal foods
Calcium is not just an issue for women; many men do not get enough calcium, either. The daily recommended intake for adults is at least 1000 mg per day.
Vitamin D: The research continues to demonstrate the health benefits of this vitamin, and most of us don't get enough sun exposure yearly to be able to convert the passive form of vitamin D in our body to the active form.
So does this mean everyone should load up on iron, B12, calcium, and D supplements? Not necessarily.
If you have been diagnosed with an iron deficiency or iron deficiency anemia, you are going to need to take supplemental iron, which your health care provider may prescribe. Otherwise, a multivitamin-mineral will contain 100% of the Daily Value for iron. (Note for runners over age 50: If you take a multivitamin-mineral, make sure to choose one labeled "Mature," "Platinum," or "Silver." We need less iron and Vitamin A as we age, and the formulation of these supplements reflects that.)
If you consume a lot of calcium-rich foods, such as low-fat dairy, calcium-fortified soy foods, and canned salmon with bones, you may not need extra, but if your calcium intake is sporadic, remember, we need to consume calcium daily for bone and tooth health, among other functions.
If you are vegan, or have a malabsorption issue or Inflammatory bowel disease, you may want to consider a multivitamin-mineral containing vitamin B12, among others.
Several studies suggest that current vitamin D requirements are not high enough. Some researchers are recommending 1000 IU per day, which is much higher than the current recommendations. Some foods are fortified with D, but not in large amounts. In other words, you would have to drink 10, 8-ounce glasses of skim milk to meet the recommended intake.
So where does that leave us?
If you want to take a supplement...
Look for one that provides no more than 250% of the Daily Value for the micronutrients it contains. You can see this on the Supplement Facts Panel on the bottle.
Look for the USP symbol, which is an indicator that the product contains what it is supposed to, and will dissolve well so your body can absorb it.
Don't spend a fortune. There is no need.
Take it daily, not once every third Tuesday!
Check to make sure that taking a vitamin-mineral supplement does not interact with any over-the-counter or prescription medications you're taking.
Happy spring!
Leslie
Have a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.
