Food Myths Exposed

Last time you had an omelette, did you opt for egg whites? If so, you probably thought that was the healthy choice. But despite their reputation as being “unhealthy” because they contain cholesterol, whole eggs are actually better for you. In fact, many foods with a bad rap – including red meat, white potatoes, and even high-fat cheese – can, and should, be part of a healthy runner’s diet.

Not only do they add variety to your meals, but they also supply vital nutrients to fuel your workouts. So forget those old nutrition taboos and welcome back these banned foods.

Just don’t eat them all at once.

Good News:
That gooey yellow center provides the bulk of an egg’s nutrients, including half of its total protein, vitamins A and D, and minerals such as zinc and iron. Yolks do contain cholesterol, but it won’t necessarily raise your heart-disease risk. In fact, the vast majority of people can eat dietary cholesterol without it elevating blood cholesterol levels.

“If you have high blood cholesterol and a family history of heart disease, the safest bet is to limit yourself to three yolks per week,” she says.

Otherwise, a study in the 2007 Medical Science Monitor concludes that healthy adults can eat up to two whole eggs a day without increasing their heart-disease risk.

Keep It Healthy:

It’s not the egg but the bacon, the butter on the toast, and the greasy hash browns you eat with it that link eggs to heart disease

Serve scrambled eggs on a whole-wheat toast topped with salsa for a more nutritious morning meal.

Good News:
Nuts contain fat, but it’s mostly monounsaturated – the heart-healthy kind. Recent studies suggest athletes need fat to delay muscle fatigue.

According to a 2007 study in the British Journal of Nutrition, almonds actually help you maintain a healthy weight by controlling appetite. They’re also packed with vitamins and minerals, “such as manganese, which keeps your bones strong, and potassium, which helps with nerve contraction to prevent muscle cramps.”

Keep It Healthy:
Eat a variety of nuts and nut butters to get a range of nutrients. Try walnuts with your oatmeal, almond butter on a bagel, and cashews in stir-frys.

Good News:
Carbohydrate-rich potatoes provide easily digestible fuel for your muscles. And they contain more runner-friendly nutrients than many other carb sources, such as pasta and rice,. One medium baked potato provides 4g of fibre, more than a quarter of your daily vitamin C needs, and about 20 percent of your daily needs for potassium, an electrolyte that helps regulate blood pressure and hydration.

And according to recent researchers, potatoes contain phytochemicals that may play a role in diminishing cardiovascular disease, respiratory problems, and certain cancers.

Keep It Healthy:
For a hearty carb-and protein-rich meal, top a baked potato with salsa, beans, and grated cheese.

Good News
While certain cuts may be high in unhealthy fats, others are as lean as chicken. A 100g serving of flank steak, has the same amount of saturated fat as a skinless chicken thigh.

100g of beef also provide 22 grams of protein to repair muscles, and plenty of iron.

Red meat is especially rich in the B vitamins thiamin, riboflavin, and vitamin B6. These are needed for energy production and contribute to overall endurance.

Keep It Healthy
For lean cuts, choose those labeled “loin” or “round.” Grilling or broiling gives lean steaks a caramelized crust and tender center, says Berdan.

Good News:
There’s no denying cheese contains fat, but it’s also a rich source of calcium, magnesium, and high-quality protein. Most cheeses have six to 10 grams of protein per portion. (A portion is about the size of a matchbox.)

He adds that the protein in cheese is readily absorbed and used to repair muscle, and that calcium works with magnesium to maintain muscle function.

Use reduced-fat cheeses on occasion, but runners can budget in one serving of regular-fat cheese a day by having fat-free or low-fat dairy at other meals.

Keep It Healthy
Hard, aged cheeses like Parmesan, sharp cheddar, and Swiss are higher in protein and calcium than soft cheeses, who suggests adding grated aged cheddar to eggs.

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