I am so excited to have Mark L. Fuerst here at Paranormal and Romantic Suspense Reviews with a Spotlight, Excerpt and Q and A.
Thanks Mark and PR by the Books for allowing me to join your Running Doc's Guide to Healthy Eating Blog Tour!
Please take it away, Mark!
Healthy Eating Guide for Runners, from Slow to Pro
An easily implemented sports nutrition program for everyone, from respected experts in sports medicine
Running Doc's Guide to Healthy Eating: The Revolutionary 4-Week Program to Boost Your Athletic Performance, Everyday Activities, and Weight Loss
by Mark L. Fuerst and Lewis G. Maharam
In Running Doc’s Guide to Healthy Eating, readers will discover Dr. Lewis G. Maharam’s unique #FuelingPlates program. Developed in 2012, it has helped countless people who want to make a difference in their life and lose weight, marathoners competing for a place at the Olympic trials, and everyone in between, including recreational athletes who play tennis, soccer, basketball and other running sports. The Fueling Plates program is designed primarily to boost the performance of athletes, but can also boost the health of the average person, athletic or not.
The Running Doc’s Guide to Healthy Eating explains why it’s time to ditch the difficult-to-use food pyramid put out by the USDA in favor of a hands-on experience of your actual plate – Fueling Plates. The book shows, step-by-step, how readers can apply the program to feel and perform better and have more energy. Those who are already exercising will get faster by eating to fuel their body more efficiently. Even everyday activities become easier with the Fueling Plates program. Readers who are willing to take advantage of everything revealed in the book, from what to eat to reduce muscle soreness after exercising to how much to drink to be hydrated properly to individualized nutrition programs, will transform their lives.
“I have followed the Fueling Plates program and still use it in my daily meal plans. I visualize how to separate out food into four areas on my plate and make sure to leave any extra food for leftovers. I also follow Dr. Maharam’s fullness scale and stop eating when I’m 80 percent full. That’s how I have maintained my body weight.”
— co-author Mark L. Fuerst
Mark L. Fuerst is an award-winning health and medical writer and the co-author of 11 books, including The Harvard Medical School Guide to Tai Chi, which has sold more than 20,000 copies, A Baby At Last!, three editions of The Couple's Guide to Fertility, which has sold more than 30,000 copies, and Sports Injury Handbook, which has also sold more than 30,000 copies. As a freelance journalist for 35+ years, his articles have appeared in popular consumer magazines such as Family Circle, Woman's Day, Health, Parents, Good Housekeeping, Woman’s World, and Self.
Fuerst earned a biology degree from Dickinson College and a master’s degree in journalism from the University of Missouri at Columbia. He has been a member of the National Association of Science Writers for more than 40 years and for more than 30 years as a member of the American Society of Journalists and Authors, for which he served as president from 1992 to 1994. He lives in Brooklyn, NY, with his wife and two children.
Lewis G. Maharam, MD was one of the world’s most extensively credentialed and well-known sports medicine and running health experts. Dr. Maharam was the Chairman of the International Marathon Medical Directors Association and a member of the American College of Sports Medicine’s Public Information Committee.
Graduating magna cum laude from Lafayette College with a BA in Biology, Dr. Maharam earned his medical degree at Emory University prior to surgical and medical internships at Columbia-Presbyterian Medical Center and Danbury Hospital, an affiliate of the Yale University School of Medicine. After his residency in internal medicine, Dr. Maharam was awarded a fellowship in Primary Care Sports Medicine at Pascack Valley Hospital, Department of Sports Medicine. After a 3-year affiliation with the Center for Sports Medicine at Columbia-Presbyterian Medical Center, Dr. Maharam established a private practice, first at New York City’s Downtown Athletic Club (“Home of the Heisman Trophy”) and then in midtown Manhattan.
Dr. Maharam was one of the most trusted doctors in the sport of running. He has written for Runner’s World and Competitor magazines and he has written five other books: Running Doc’s Guide to Healthy Running, A Healthy Back, Backs in Motion, The Exercise High, and Maharam’s Curve: The Exercise High — How to Get it, How to Keep it.
***In Memory of a Great Friend, Physician, and Running Coach
It is with heavy hearts that we mourn the loss of Dr. Lewis Maharam, aka the Running Doc, one of the greatest contributors to the sport of running. Dr. Maharam dedicated his life to championing others to achieve their fitness goals and to be the best they could be at their sport of choice. He passed away suddenly in January, just after writing his last book, The Running Doc’s Guide to Healthy Eating, in which he was excited to share his unique Fueling Plates program with the world.
Dr. Maharam served as the medical director of the New York Road Runners Club and the New York City Marathon, which grew from a 24,000 person race in 1989 to over 43,000. He was the past medical director of the Rock ‘n’ Roll Marathon series and the medical director of the Leukemia & Lymphoma Society’s Team in Training Program. He was Chairman of the International Marathon Medical Directors Association and a member of the American College of Sports Medicine’s Public Information Committee. He was appointed USA Team Physician in track and field for the 1999 World Indoor Championships in Japan and as the USA Team Physician for the USA Jr. Track & Field team that won the IAAF Championship in Sydney in 1996.
Throughout his career, he always treated professional and non-professional athletics with the utmost care. We will all miss Dr. Maharam, but know that his words, ideas, and accomplishments will live on through us in our sports medicine practices, our love of running, and through the many ways in which he inspired us to achieve our goals and live our healthiest lives.
Praise:
“The Running Doc is back with his thoughts on nutrition and healthy eating. As one who has broken bread with him many times, I can testify he knows his way around good food. I highly recommend this book, which gives readers a simple approach to fuel their athletic performance, whether they are eating at home or on the go.”—Steve Van Camp, MD, cardiologist, past president of the American College of Sports Medicine
“I have known the Running Doc for many years. He is a complete sports physician, taking care of sports injuries, health, and wellness conditioning. With this book, he talks to you in a simple, easy to understand manner so you can eat healthy and perform better.”—Rod Dixon, four-time Olympian, Olympic medalist; two-time World Cross-Country medalist; New York City Marathon champion
“Dr. Maharam has been advising runners on how to stay healthy for over forty years. His latest book offers nutritional advice to fuel performance and prevent injuries. It should be on every runner’s bookshelf.”—John E. McNerney, DPM, former team podiatrist, New Jersey Nets and New York Giants
“Sports nutrition is as vital a part to a runner's success as is proper training. Dr. Maharam covers all the mile markers in The Running Doc's Guide to Healthy Eating. A must-read for runners of all levels.” — Andrea Chernus, RD, CDE, CSSD, registered dietitian, certified specialist in sports dietetics
Book Details
Health and Fitness
Price: $15.95
Paperback: 272 pages
Publisher: Health Communications Inc
Release Date: April 28, 2020
Language: English
ISBN-10: 0757322042
ISBN-13: 978-0757322044
Website: https://runningdoc.com https://www.marklfuerst.com/
Facebook: https://www.facebook.com/Running-Doc-309066907391/
https://www.facebook.com/marklfuerst
Twitter: @fuerstmark
LinkedIn: https://www.linkedin.com/in/markfuerst/
Amazon: https://www.amazon.com/Running-Docs-Guide-Healthy-Eating-ebook/dp/B07THF6LX4/ref=sr_1_2?crid=849JWGR3PK2R&dchild=1&keywords=the+running+doc%27s+guide+to+healthy+eating&qid=1588022009&sprefix=the+running+doc%27s+gu%2Caps%2C186&sr=8-2
Excerpt
Your Eating Behavior and How to Know When You’re Full
Excerpt adapted from Running Doc’s Guide to Healthy Eating: The Revolutionary 4-Week Program to Boost Your Athletic Performance, Everyday Activities, and Weight Loss
by Lewis G. Maharam, MD, FACSM and Mark L. Fuerst
There are four ways in which your body and brain understand when you are full. This feeling of fullness is called satiety. One is the expansion of your stomach. The second is a sensory experience — the appearance, smell, taste, and texture of the food you are consuming will help you know whether you are full or not. The third way involves mental beliefs about how filling the food is. If you eat a salad and think it is “diet food,” you may not feel as full as if you ate a big bowl of macaroni and cheese. Yes, macaroni and cheese is heavier and will fill up your gut, but the psychological component adds to your
knowledge that you will be full. The fourth and final way is through hormones released during absorption and digestion of food. There are hormones that tell the brain how much fat is stored in the body, which affects your fullness over the long-term. These signals come
together in areas in the brain controlling energy and food intake. Although you feel your stomach filling up as you eat, it can take some time for these fullness signals to reach the brain. Everybody is different in how much time it takes to get these signals of fullness
to the brain. Despite sophisticated hormonal mechanisms about the feeling of fullness, some people still eat when they feel full or resist eating when they are hungry.
Eating Behavior Influences
Seven factors influence eating behavior as well as the body’s signals of fullness. These include:
1. Palatability of food — how much you like the taste of the food you are eating. If the food tastes really good, you may end up getting to the point where you feel like, “I’m stuffed.
I can’t eat any more.” The goal is to stop before you get to this point.
2. Portion sizes. Some people like to fill up their plate, while others limit the amount of food they eat. This is individualized. How high you pile the food on your Healthy Fueling Plate* is determined by your goals: whether to maintain, lose, or gain weight.
3. Variety of food and drinks. Psychological cues influence what you eat. If you eat a food you have never had before, you tend to want to have more of it.
4. Your emotional state. Comfort foods are childhood meals you have an emotional attachment to. Maybe they remind you of your grandmother, who made the world’s best
meatloaf and mashed potatoes with gravy on Sunday afternoons. You can’t wait to have them when you are feeling blue — and want to keep eating them. Be aware of the
emotional attachment to that food, or going to a specific, favorite restaurant.
5. Aspects in your surroundings. Advertisements make you want to eat more. If you see a television commercial, complete with mouthwatering pictures about a new fast-food
sandwich, you may not only go there to eat the sandwich but unwittingly eat way past when you are full because the aroma of fries and the value of the full meal deal are too good to pass up.
6. Social situation. When you eat with family or friends, either at home or in a restaurant, often you do not think about how much you are eating. Or, the portion size is so big, and you don’t want to leave food on your plate. Fill up the Healthy Fueling Plate* and understand that you can save any extra food or take it home with you.
7. Physical activity level. If you run twenty-five miles a week, you will need to eat more than if you run five miles a week. Exercise increases your metabolic rate as compared to
someone who is a sofa spud. Top athletes often eat multiple meals a day to replace the calories they use during exercise.
*The Healthy Fueling Plate shows you how to maintain a healthy weight and get all the nutrition you need from all the proper food categories. More about the Fueling Plates program in Running Doc’s Guide to Healthy Eating, available on April 28, 2020.
Chapter Six
The Healthy Plate
Richie, a thirty-year-old lawyer and one of my running patients, wanted to know how to eat better, so I showed him how to use the Healthy Plate. “That is not going to work for me. I use an online service
to deliver all my food right to my door. I don’t shop in markets,” Richie told me. I laughed and said, “You can have all your foods brought in by a diet company, but if you really want to be healthier, you will have to shop for yourself.”
Richie agreed to make time to go to the local market and buy his own food for one week. “I did not know how great the market is. There are beautiful fruits and vegetables and more stuff than they have online.
This is the most fun I have had in months, and I feel great, too. I can’t wait to go back and shop again,” said Richie.
This chapter highlights the Healthy Plate. I show you how to maintain a healthy weight and get all the
nutrition you need from all the proper food categories.
The Healthy Plate keeps things simple — eat a little more than half of your calories from protein at every meal, only 10 percent from fast-acting carbohydrates, which are used up immediately; 30 percent from slow-acting carbohydrates, which are stored in the formof glycogen; and a small amount from heart-healthy low fats, just enough for energy but not too much to clog the arteries.
These percentages are derived from sports science research that says the healthiest diets contain about 50 percent protein for muscle building, 10 percent fast-acting carbohydrates for fast energy, 30
percent slow-acting carbohydrates for endurance, and that are low in fats for additional energy. You don’t need to be absolutely precise in these percentages, just approximate as best you can.
Take a look at the diagram of the Healthy Plate. As you examine it, take the empty plate in front of you and draw a mental picture of the Healthy Plate on it. Put a tablespoon or so of food into each of
the four sections on the plate — protein, slow-acting carbohydrates, fast-acting carbohydrates, and fat. Then continue to fill up various sections of the plate.
Healthy Plate
Low Fat
A Little More Than Half Protein
Fast-Acting Carbs
Slow-Acting Carbs
Just visualize the Healthy Plate and put your food in the designated sections; you don’t have to calculate exactly. That’s one of the advantages of the Fueling Plates program. You don’t need to get out your cell phone and calculate how many calories are on your plate, or a scale to weigh the food, as you must in some diet programs.
We are not talking about keeping track of calories or grams of weight. Each exerciser is an individual and has individual nutritional needs. A gymnast might fill up the four sections of the Healthy Plate very thinly, while a defensive tackle in football would pile the food up high. You need to know your goal — to lose weight, maintain weight, or gain weight — to know how much food to include.
The makeup of your Healthy Plate, as well as how much food should be heaped on the plate, can be readily determined. There is no one-size-fits-all approach because the environment, your metabolic
rate, and activity level can all dictate your nutritional needs. One thing is for certain: what you put into your mouth — and when and how much — can make or break your workout experience.
Vegetarian Healthy Plate
Jennifer, a thirty-five-year-old banker, decided to stop eating meat and become a strict vegetarian. “I am eating tons of salad and feel great except in regard to my running. Now when I run long distances, I am getting tired quicker and my times are increasing. My usual aches and pains after a long run now last two days. I used to recover quickly, usually within one day,” said Jennifer.
I suggested that Jennifer use the Healthy Plate, with some modifications.
“In order to be my healthiest, I needed to know the top food choices for vegetarians. Once I knew those, it was easy to incorporate them into the Healthy Plate. Now my energy level is back, and I’m running faster than ever,” said Jennifer.
A vegetarian diet has been proven to have health benefits, such as reducing your risk of heart disease, diabetes, and some cancers, including cancers of the stomach, colon, and lungs. The best definition of a vegetarian diet is a diet free of meat, fish, and fowl. Lacto-ovo vegetarians do not eat animal flesh but eat eggs and milk products. Vegans do not eat any animal-based products, including honey. Pescatarians eat fish and seafood.
The number one cause of tiredness in new vegetarians is their lack of focus on eating enough carbohydrates, protein, iron, calcium, zinc, vitamin B12, riboflavin, alpha-linolenic acid, and vitamin D.
Here are some ways to incorporate these nutrients into your diet.
Emphasize them when you are filling up your Healthy Plate if you are a vegetarian.
Carbohydrates. This is your body’s fuel. If you don’t have enough carbohydrates, your energy level as well as your endurance will decrease. Vegetarians can consume carbohydrates by eating whole grains found in barley, whole-wheat pasta, whole-grain breads, and brown rice. Other excellent sources of carbohydrates are whole fruits, squash, beans, corn, sweet potatoes, lentils, and quinoa. If you eat dairy, then milk, cheese, and yogurt are good sources of carbohydrates.
Protein. Proteins break down to amino acids, which are the building blocks for all structures within the body. If you don’t have enough protein, it takes longer to repair microtears that occur during exercise. That’s why Jennifer’s post-event muscle soreness probably lasted two days instead of one. Try to eat more high-protein grains such as quinoa, beans, nuts, and nut butters. Veggie burgers that are labeled with 5 grams of protein or more are an excellent choice, as well as eggs, if you eat them. Tofu and edamame are the favorite choice of protein for some of my vegetarian patients.
Iron. Iron is an important part of the red blood cell as it carries oxygen from your lungs to the rest of your body. Low iron results in anemia and tiredness. The best iron-rich choices include dried apricots and prunes, soy-based foods, fortified breakfast cereals, whole-wheat breads, beans, nuts, and eggs, if you eat them.
Calcium. Calcium is important for good bone health. You can get this nutrient in tofu, sesame tahini, almonds, calciumfortified almond or soy milk, and green leafy vegetables, like spinach and kale. If you eat dairy, you can find calcium in milk, yogurt, and cheese.
Zinc. Zinc is an important booster of the immune system. New vegetarians often complain they seem to get sick more than they used to. Try adding soy milk, soybeans, nuts, seeds, mushrooms, split peas, lentils, and black-eyed peas to your Healthy Plate.
Vitamin B12. Vitamin B12 deficiency can lead to anemia and cause tiredness. Vegetarians should try to eat some fortified breakfast cereals and soy-based beverages to keep vitamin B12 at an adequate level. Since vitamin B12 is found naturally only in animal products, if you can’t eat the above, buy
a B12 supplement at a health food store and take it daily to increase your energy level.
Riboflavin (Vitamin B2). Riboflavin is a vitamin that helps the body break down carbohydrates, protein, and fats to produce energy. It fundamentally allows oxygen to be used by the body. If you don’t have enough riboflavin, again, you can feel tired. Riboflavin is found in soy milk, mushrooms, almonds, and fortified breakfast cereals. If you eat dairy, cow’s milk and yogurt are rich in riboflavin. If you can’t eat enough of these foods, try getting a vitamin B2 supplement at a health
food store.
Alpha-linolenic acid (Omega-3). Omega-3 is a fatty acid that
helps boost the immune system. Research has shown that
omega-3 fatty acids enhance B cells (a type of white blood cell). Lack of it may contribute to you getting sick more often.
Omega-3 fatty acids can be found in tofu, soybeans, walnuts, canola, and flaxseed oil.
Vitamin D. Vitamin D is important for bone health as well as immune, muscle, and nerve function. It is known as the sunshine vitamin because our bodies make and absorb vitamin D from exposure to the sun. If you can’t get outside, try eating mushrooms, fortified breakfast cereal, fortified orange juice, and soy and almond milk.
Maximize Color
How do you know if the foods you eat are healthy or not? My friend Thomas Keller, the chef/owner of Per Se restaurant in New York City, says the best way to know is by color. If the color of the
food is bright, it’s more likely to be healthy for you. This is the best advice I have ever heard from any type of medical professional, sport nutritionist, or chef.
Simple, bright food keeps everything healthy, as long as it is not overcooked, which may destroy the nutrients. You need to learn to trust yourself to pick out fresh produce. Here’s a little game to help
you learn to trust yourself. Go to the market’s produce aisle with two plastic bags. Pick out some apples, carrots, string beans, and green peppers. In one bag, put the brightest, most colorful produce and in the other bag put in the dullest ones you can find. Buy both bags, take them home, and put the bright food on one plate and the dull food on another plate. You can see it makes a difference when you pick colorful fruits and vegetables. Now you will be more than comfortable enough to put healthy food on your plate and maximize your color.
Feeling of Fullness
For the Healthy Plate, I want you to practice the feeling of fullness for dinner. There are four ways in which your body and brain understand when you are full. This feeling of fullness is called satiety.
One is the expansion of your stomach, which we discussed in the previous chapter. The second is a sensory experience — the appearance, smell, taste, and texture of the food you are consuming will
help you know whether you are full or not. The third way involves mental beliefs about how filling the food is. If you eat a salad and think it is “diet food,” you may not feel as full as if you ate a big bowl of macaroni and cheese. Yes, macaroni and cheese is heavier and will fill up your gut, but the psychological component adds to your knowledge that you will be full. The fourth and final way is through hormones released during absorption and digestion of food. There are hormones that tell the brain how much fat is stored in the body, which affects your fullness over the long-term. These signals come together in areas in the brain controlling energy and food intake.
Although you feel your stomach filling up as you eat, it can take some time for these fullness signals to reach the brain. Everybody is different in how much time it takes to get these signals of fullness
to the brain. Despite sophisticated hormonal mechanisms about the feeling of fullness, some people still eat when they feel full or resist eating when they are hungry.
Eating Behavior Influences
Seven factors influence eating behavior as well as the body’ssignals of fullness. These include:
1. Palatability of food — how much you like the taste of the food you are eating. If the food tastes really good, you may end up getting to the point where you feel like, “I’m stuffed.
I can’t eat any more.” The goal is to stop before you get to this point.
2. Portion sizes. Some people like to fill up their plate, while others limit the amount of food they eat. This is individualized.
How high you pile the food on your Healthy Plate is determined by your goals: whether to maintain, lose, or gain weight.
3. Variety of food and drinks. Psychological cues influence what you eat. If you eat a food you have never had before, you tend to want to have more of it.
4. Your emotional state. Comfort foods are childhood meals you have an emotional attachment to. Maybe they remind you of your grandmother, who made the world’s best meatloaf and mashed potatoes with gravy on Sunday afternoons.
You can’t wait to have them when you are feeling blue — and want to keep eating them. Be aware of the emotional attachment to that food, or going to a specific, favorite restaurant.
5. Aspects in your surroundings. Advertisements make you want to eat more. If you see a television commercial, complete with mouthwatering pictures about a new fast-food sandwich, you may not only go there to eat the sandwich but unwittingly eat way past when you are full because the aroma of fries and the value of the full meal deal are too good to pass up.
6. Social situation. When you eat with family or friends, either at home or in a restaurant, often you do not think about how much you are eating. Or, the portion size is so big, and you don’t want to leave food on your plate. Fill up the Healthy Plate and understand that you can save any extra food or take it home with you.
7. Physical activity level. If you run twenty-five miles a week, you will need to eat more than if you run five miles a week.
Exercise increases your metabolic rate as compared to someone who is a sofa spud. Top athletes often eat multiple meals a day to replace the calories they use during exercise.
Being Healthy
Walter, a sixty-four-year-old school teacher, played tennis one night a week in a long-time doubles game and had a regular singles game on weekends, too. “I started using the Healthy Plate to keep up my energy levels. We always go out to eat after we play. My buddies complained at the restaurant that I was playing with my food like a three-year-old,” said Walter. “I told them, ‘The end justifies the means. I feel good about the food I eat, and I feel healthy, so get over it.’ I tell the waiter, ‘I’m on a
special diet and can only eat this much. The rest is going home with me.’ ”
Being healthy means not only are you physically healthy but mentally and socially healthy as well. The World Health Organization (WHO) definition of health is “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.” I totally agree with this definition. It’s always good to have something in writing to back up any discussions on the Healthy Plate.
Here’s how the Healthy Plate backs up the WHO definition of health:
• Physical — The Healthy Plate provides the proper nutrients in a balanced manner to give you the health benefits of eating properly.
• Mental — You know that you are on the right course if you use the Healthy Plate. If you are eating well with the Healthy Plate, you won’t feel tired after a huge meal. You know it’s working for you because you have more mental energy and you feel sharper in everyday life.
• Social well-being — Using the Healthy Plate puts you in a better frame of mind. If you use the program, you won’t feel hungry and be grumpy. You will be better at interacting with others. If you feel good about the foods you eat, you will be more personable with friends and family in addition to feeling good about yourself.
In the next chapter, we will go into detail about what to eat during training by using the Training Plate.
Tips on Boosting Immunity While Sheltering at Home
By Mark Fuerst
1. Eat a simple, nutritious diet. Weekend warriors need to have a simple, nutritious diet. Carbohydrates are considered “high-test” fuel. Different types of protein-containing or fat-filled foods are not as strong and powerful as carbohydrates to fuel an athlete’s lifestyle. In general, eat a diet with less sugar and one that is lower in cholesterol to prevent high lipid levels that can lead to plaque buildup in your heart and increase your risk of heart disease and help build up your immune system.
2. Look for color. When you go shopping at the market, look for naturally brightly colored foods. Brightly colored foods contain more nutrients and therefore are more nutritious and help boost immunity. The more color in the food, the more concentrated the nutrients.
3. Eat “superfoods.” “Superfoods” are foods that are thought to be nutritionally dense and therefore good for your health. They are rich in a multitude of vitamins and phytochemicals that come from the sun. Phytochemicals are compounds that are produced by plants (“phyto” means plant in Greek) that are believed to protect cells from damage. “Superfoods” include blueberries, kale, sweet potatoes, beans, whole grains, nuts and seeds, and fatty fish.
4. Ante up on antioxidants. Antioxidants are compounds produced in your body and found in foods. They help defend your cells from damage caused by potentially harmful molecules known as free radicals. When free radicals accumulate, they may cause a state known as oxidative stress. Oxidative stress may damage your DNA and other important structures in your cells. The typical antioxidants found in food include vitamins A, C, and E, beta carotene, lutein, lycopene, and selenium. When you think about eating healthily, eat fresh fruits and vegetables as a good source of antioxidants. You can find antioxidants in the following foods: Vitamin A in eggs, dairy, and liver; Vitamin C in fruits, especially berries; Beta carotene in peas, carrots, spinach, and mangoes; Vitamin E in vegetable oils, green leafy veggies, nuts, and seeds; Lycopene in red and pink fruits and vegetables, especially red Caribbean mango, tomatoes, and watermelon; Lutein in leafy green vegetables, papaya, corn, and oranges; Selenium in wheat, whole grains, rice, corn, nuts, eggs, and vegetables.
5. Eat a varied diet. If you eat the same thing every day, you may miss out on essential vitamins and minerals that aid immunity. For example, if you ate exclusively green beans, you would not get the amount vitamin of C that’s available if you also ate oranges. So eat both green beans and oranges. If you don’t eat grains, you may not get enough vitamin B12. The idea is to not only know what type of foods to put on your Fueling Plate, but to put a variety of foods on the plate to get all the good nutrients you need.
Mark Fuerst is an award-winning health and medical writer and co-author of Running Doc’s Guide to Healthy Eating: Running Doc's Guide to Healthy Eating: The Revolutionary 4-Week Program to Boost Your Athletic Performance, Everyday Activities, and Weight Loss.
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