As women, the weekly grocery shopping is likely to fall to us, along with planning the daily menu. And as runners, we also need to make sure that what we buy and eat suits the exercise we're doing. Grocery shopping isn't a passive activity where we act on autopilot: it takes focus, planning and even training (the same values running demands), because the food industry makes it harder and harder to identify the foods that are healthy and right for our needs.
The choices we make of some foods over others are what make the difference between eating a complete, balanced diet and leaving some nutrients behind along the way, dragging along deficits that can lead to nutritional deficiencies or illness.
We women are especially vulnerable to some of these deficiencies, either because our losses are greater than men's or because of our hormonal system and how it fluctuates over the years. For example, anemia and osteoporosis are clearly two conditions linked to diet that are more common in women.
Nowadays, with such a huge range of products in markets and supermarkets, it can be hard to tell which foods are more nutritious, and therefore the ones we should choose, and which are more superfluous or empty of nutrients.
In this post, we'll highlight some of the foods you should favor over others.
- Whole grains over refined. Whole-grain foods keep most of their vitamins and minerals, those micronutrients that are so essential for us as runners. Whole grains have a reputation for being for older people or people with special needs, but nothing could be further from the truth: they're suitable for the whole family, and in fact they're what we should be eating most. When you shop, choose whole-grain bread over white bread, and whole-grain rice and pasta over refined ones. On the other hand, let's not get confused and think they have fewer calories. The calorie content of both is similar; all that changes is the micronutrient content. It's also worth pointing out that whole-grain sponge cakes, muffins and even cookies are still foods to eat only occasionally, and you shouldn't be fooled by the “whole grain” label the manufacturer puts on them.
- Skim or low-fat dairy over whole. Since you exercise, you probably don't have a significant weight problem, and that may make you think there's no need to watch the fat in your diet. However, even if your body composition is right, there are certain types of fat we should all cut back on, such as dairy fat. Dairy products contain saturated fats and trans fats. The latter are produced during the normal digestion process of ruminants, but their effect on our body is negative. In general, the fewer trans fats we eat, the better, which is why low-fat milk and dairy products are a better choice. This point is also linked to the first one, since pastries tend to be high in this type of fat. One more reason to avoid them.
- Whole fruit over juice. Some components of fruit are lost when it's turned into juice. Basically, juice is the water and sugar the fruit contains. And that's with freshly squeezed juice; if we drink it from a carton, it usually has even more added sugar. Along the way, we lose part of the fiber, vitamins and other essential phytonutrients.
- Fish over meat. People tend to eat less fish, and some of the reasons they give are the smell when it's cooking, the fear of finding bones, and so on. However, you should know that fish is a great ally for active people because of the type of fat it contains: polyunsaturated fat. This kind of fat has anti-inflammatory effects and improves circulation, so it can help us achieve a better recovery between sessions. Unlike meat, whose type of fat promotes inflammation.
- Regular food over supplements. Lastly, there's a strong tendency to make up for all our deficits by taking supplements that contain unnecessary megadoses of nutrients. Studies have shown that the beneficial effect some nutrients have isn't down to the nutrient on its own, but to the combination of substances in the food. When a nutrient is artificially synthesized, isolated from its natural “environment” and put in a capsule, the effects you get are smaller and sometimes even harmful. Deficiencies should always be corrected through diet, never with supplements.
The changes we suggest aren't hard to make, so my advice is to take it step by step, training your eating habits just as you train your running, so you can enjoy 360º health.
Núria Puig – Graduate in Nutrition and Dietetics