CLEAN OUT THE KITCHEN
Toss bottles and jars in your fridge and grains in your pantry that have been open for more than six months. Replace them with healthier versions.
Mayo: Swap out the full egg version for a 97% fat free version – it has 80 per cent less fat.
Peanut butter: Almond butter is a good source of Vitamin E, magnesium and calcium as well as heart healthy monounsaturated fats.
Cooking oils: Think outside the olive or canola oil square and try flavoured oils that complement your cooking like avocado, peanut or sesame.
Whole grains: Grains that have been open six months can lose nutrients. Replace these with quinoa or basmati rice; they both have low GI carbohydrate to keep you going longer.
Studies show that protein at breakfast keeps you feeling full for longer. It also aids muscle recovery after a morning run. And since you need at least two and a half cups of veggies daily to get key nutrients, starting your day with produce will put you on track to reach that goal.
Baby spinach omelette: Two cups of baby greens supply a good dose of antioxidants, including vitamins A and C, plus folate and potassium.
Cereal with milk and strawberries, plus veggie juice: Choose cereals with at least 10 grams of protein, such as Uncle Tobys Plus Protein. Veggie or carrot juice (225g) count toward your produce quota.
Sautéed tofu and salsa wrap: Tofu supplies lean vegetable protein needed after a run. Naturally low-kilojoule salsa provides antioxidants for recovery.
SHAKE UP YOUR CART
Take some time on your next grocery outing to stroll the aisles for new items. People typically buy the same 15 to 20 items; so mixing it up will help vary your nutrient intake.
Frozen foods: Try the fresh-tasting “wok ready” meals from Birds Eye, like their Teriyaki Beef, or the stir fry vegetables range.
Bread aisle: Buy loaves made including quinoa, pumpkin seeds or linseed, which supply carbs and B vitamins, including B6, and valuable antioxidants.
Prepared foods: Many supermarkets now offer leaner choices. Choose Asian-style meals without the coconut milk or healthy choice meals based on meat and vegetables.
Studies show tending a garden improves your health by prompting you to eat more veggies. Digging in the dirt is also a great stress reducer.
Start simple: Try a patio tomato plant or windowsill herb box. Parsley, basil, oregano, and sage grow easily and add antioxidants to meals.
Then go big: Plant a garden. Get easy-to-grow vegetables – like radishes, carrots, zucchini, and beans – in the ground early and you can enjoy them all summer long.
Save your bounty: Blanch vegetables (like whole string beans) briefly in boiling water, cool, and freeze in a zip storage bag.
BE A FOOD STUDENT
Learning more about food and nutrition can inspire you to eat better. Watch a new cooking show; try a healthy cookbook; read a food blog; or download one of these food apps – they’re a fun way to broaden your nutrition knowledge.
Yahoo!7Food: Search the latest magazine recipes on your phone
Taste.com.au: Search for recipes based on categories, like vegetarian and gluten-free.
How to Cook Everything: Get the lowdown on cooking techniques and tips from Runner’s World’s own Mark Bittman.