I am a runner who runs regularly 5-10 km every alternate day and preparing for 21 km which I will do in a months time. Pls suggest diet plan.
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A balanced diet is one that gives your body the nutrients it needs to function correctly. In order to get the proper nutrition from your diet, you should obtain the majority of your daily calories from: fresh fruits fresh vegetables whole grains legumes nuts lean proteins ADVERTISEMENT CALORIES What Are Calories? The number of calories in a food is a measurement of the amount of energy stored in that food. Your body uses calories from food for walking, thinking, breathing, and other important functions. The average person needs to eat about 2,000 calories every day to maintain their weight. However, a person?s specific daily calorie intake can vary depending on their age, gender, and physical activity level. Men generally need more calories than women, and people who exercise need more calories than people who don?t. The following examples of daily calorie intake are based on United States Department of Agriculture (USDA) guidelines: children ages 2 to 8: 1,000 to 1,400 calories active women ages 14 to 30: 2,400 calories sedentary women ages 14 to 30: 1,800 to 2,000 calories active men ages 14 to 30: 2,800 to 3,000 calories sedentary men ages 14 to 30: 2,000 to 2,600 calories active men and women over 30: 2,200 to 3,000 calories sedentary men and women over 30: 1,800 to 2,200 calories The source of your daily calories is just as important as the number of calories you consume. You should limit your consumption of ?empty calories,? or those that provide little or no nutritional value. The USDA defines empty calories as calories that come from sugars and solid fats, such as butter and shortening. According to the USDA, Americans consume empty calories most often in: bacon sausages cakes cheese cookies doughnuts energy drinks fruit drinks ice cream pizza sports drinks and sodas IMPORTANCE Why a Balanced Diet Is Important A balanced diet is important because your organs and tissues need proper nutrition to work effectively. Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance. Children with a poor diet run the risk of growth and developmental problems and poor academic performance. Bad eating habits can persist for the rest of their lives. Rising levels of obesity and diabetes in America are prime examples of the effects of a poor diet and a lack of exercise. The USDA reports that four of the top 10 leading causes of death in the United States are directly influenced by diet. These are: heart disease cancer stroke diabetes ADVERTISEMENT ACHIEVING A BALANCED DIET How to Achieve a Balanced Diet At the core of a balanced diet are foods that are low in unnecessary fats and sugars but high in vitamins, minerals, and other nutrients. The following food groups are essential parts of a balanced diet. Fruits Besides being a great source of nutrition, fruits make tasty snacks. Choose fruits that are in season in your area. They?re fresher and provide the most nutrients. Vegetables Vegetables are primary sources of essential vitamins and minerals. Dark, leafy greens generally contain the most nutrition and can be eaten at every meal. A variety of vegetables will help you obtain the bountiful nutrients that all vegetables provide. Examples of dark leafy greens include: spinach kale green beans broccoli collard greens Swiss chard Grains According to the USDA, Americans consume refined white flour more than any other grain. Unfortunately, refined white flour contains poor nutritional value because the hull of the grain is removed during the refining process. The hull is the outer shell of the grain and is where the majority of the grain?s nutrition lies. Whole grains, however, are prepared using the entire grain, including the hull, so they provide much more nutrition. Try switching from white breads and pastas to whole-grain products. Proteins Meats and beans are primary sources of protein, which is essential for proper muscle and brain development. Lean, low-fat meats such as chic. Â
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