How's this for a runner's diet?

Also, don't worry too much about cheat days at your age, unless you're knocking back like 5000 calories in a day. Keep in mind that it takes consuming 3,500 EXTRA calories per week on top of your daily maintenance intake (i.e. somewhere in the ~2500 range depending on your height and weight) to put on one extra pound of weight.

So, if you have one day a week where you blow an extra 1,000 calories on a big dessert, and you intake your maintenance calorie count the remaining 6 days per week, you're still only putting on less than .33 pounds per week. It's easy to "budget" for cheat days by simply consuming a few less calories per day on average to allow for the "cheat" days when you have desserts or other snack food.

Thank you so much for being so positive! I got really freaked out because I thought I was having junk.

BMI is 18.8, slightly underweight.

Okay, I'll substitute one serving of pb&j for something better. Thanks!

ataglance wrote:

There is no such thing as inflammatory food. That's complete BS.

Not exactly, but pretty much. If someone refers to diet with the terms "inflammatory", "detox", "cleanse", or "antinutrient", they are most likely full of crap.

You bet - happy to help! Long story short, you have many years before you need to stress about diet to the extent that you feel guilty if you have cheat days, and you're already way ahead of the game by making so many healthy choices in your diet (i.e. eating chicken, veggies and a starch for lunches and dinners vs. a greasy cheeseburger or several slices of pizza every day).

And for an average person, your BMI would be considered to be on the very low end of normal or a bit underweight, though I'm not sure what the target BMI should be for a professional runner (I think Galen Rupp's is 18.7) if that's your aspiration.

And about the cheat days, I tend to just eat more pb&js, nothing processed or greasy burgers or fries. I just really love pb&j I guess.

You took a load of stress off my back, and I'm really grateful for that.

Thanks once again! xD

God bless.

Pro Jogger wrote:

ataglance wrote:

There is no such thing as inflammatory food. That's complete BS.

Are you kidding me? Lactose. Gluten. Nightshades. All inflammatory.

Maybe thats why youre so extreme with anger is because youre inflamed

Nobody is inflamed. No such thing as anti inflammatory foods or diet. It's just the latest fad diet buzz word.

Glad to hear it, and you bet - keep doing what you're doing, run fast, and enjoy life!

ataglance wrote:

Pro Jogger wrote:

Are you kidding me? Lactose. Gluten. Nightshades. All inflammatory.

Maybe thats why youre so extreme with anger is because youre inflamed

Nobody is inflamed. No such thing as anti inflammatory foods or diet. It's just the latest fad diet buzz word.

You need to open your eyes dude. Elite athletes believe in it. Doctors believe in it. Science believes in it. Only you and the rest of the midwest doesnt

Cottage cheese? Are you frickin kidding me? It's loaded with fat, fat and more FAT.

Eat the basics, cream cheese for the win.

It's got half of your daily requirement of fat, healthy and not to mention, super delicious. Smh.

No, just no wrote:

Cottage cheese? Are you frickin kidding me? It's loaded with fat, fat and more FAT.

Eat the basics, cream cheese for the win.

It's got half of your daily requirement of fat, healthy and not to mention, super delicious. Smh.

Unless it is vegetable oils you are consuming, fat is healthy.

Pro Jogger wrote:

ataglance wrote:

Nobody is inflamed. No such thing as anti inflammatory foods or diet. It's just the latest fad diet buzz word.

You need to open your eyes dude. Elite athletes believe in it. Doctors believe in it. Science believes in it. Only you and the rest of the midwest doesnt

No, no, especially no.

You can just go around making stuff up. It certainly sells a lot of diet books, websites, and BS, but there is no such thing as "inflammatory" foods. There's just food. Certainly highly processed foods are more calorie dense and usually high in sugar, low in nutrition but they are are not the cause of inflammation.

hey there's a netflix doc about people that think the earth is flat, so some people are dumb enough to believe anything.

ataglance wrote:

Pro Jogger wrote:

You need to open your eyes dude. Elite athletes believe in it. Doctors believe in it. Science believes in it. Only you and the rest of the midwest doesnt

No, no, especially no.

You can just go around making stuff up. It certainly sells a lot of diet books, websites, and BS, but there is no such thing as "inflammatory" foods. There's just food. Certainly highly processed foods are more calorie dense and usually high in sugar, low in nutrition but they are are not the cause of inflammation.

hey there's a netflix doc about people that think the earth is flat, so some people are dumb enough to believe anything.

Some people are dumb enough to thing like you as well

*I do agree with another poster that sleep is really important. In fact, eating late can impact your sleep hormones and will prevent you from fully recovering.

*I don't know what fitness cereal is, so you may want to describe to the readers what this entails.

*Maybe try to find a replacement for one of the peanut butter sandwhiches (hummus? pea dip?)

*What kind of bread are you eating with your sandwiches? I enjoy Dave's Good Seed.

*Instead of white rice, I recommend brown rice. Alternatively, try Farro, Quinoa, or even lentils. These all cook pretty quickly.

*I think it's important to understand what veggies you are eating and how much; may incorporate a salad with dark leafy greens, bell peppers, beets, broccoli, etc in to your weekly routine too.

*No every low fat yogurt is the same - watch out for how much sugar there is in a yogurt! (I really enjoy Siggis or Forager yogurts)

*Increase your fruit consumption - maybe add an apple or some berries to your diet too.

*Maybe change up the pasta for dinner with the above reference grains from time to time? Also, instead of chicken all of the time, have you considered plant based proteins? They are pretty lean and will give you what you need.

*Eat earlier in the day, if possible. I know it's hard. (I struggle with this a lot.)

We need to eat within nature. Eat only seasonal local fruits, when in season. Eat locally raised meats and milk. Backyard chickens, if possible for eggs and meat. Locally raised honey. It is unnatural to eat fruits all year round. Same with nuts. In nature, we only ate these foods to prepare for winter. It is unnatural to ship food half way around the globe just so that you can eat mangos during the winter. Grains and legumes should only be eaten sprouted, to remove as much antinutrents from them as possible. Most importantly, stay away from vegetable oils. Ones diet should consist of mostly meat and a little bit of everything else.

I have wasted my life on nutrition getting a PhD and RD credentials to give people silly advice. Your diet looks fine for your age, but you should add a bit more calories through beans. A can of beans per day on top of what you are eating would be enough and greatly increase your calcium absorption and bone development.

I have afternoon naps.

It's a cereal by nestle. 3-4g of sugar per 40g and it's full of fibre, and all the good stuff for just 140 calories.

I'll replace a pb&j for the day. Can't remove it completely cuz it's like my super food :p

I do eat fruits throughout the day. Apples, oranges, bananas. Veggies on the other hand are kinda only consumed during lunches and dinners.

Alright, I'll try your alternatives.

Thank you so much for helping out!

I am still waiting for any actual science to prove cow milk is bad for you. Stop it with all the inflammatory food BS. You should drink whole milk and add avocados, nuts, and good oils for healthy fats, which you clearly need.

You're diet looks just fine to me.

as for milk, i used to drink only almond milk but changed back to 1% milk (cow's milk) just for the added protein content.