Nancy Clark’s Food Guide for Marathoners

Nancy Clark, MS,RD

Good Health:

- Balance calorie intake and physical activity

- Consume diet rich in vegetables and fruits

- Choose whole-grain, high-fiber foods

- Consume fish, oily fish twice/wk

- Minimize added sugar (beverages)

  • Choose and prepare foods w/ little/no salt

  • Consume alcohol in moderation

  • Choose carefully when you eat out

  • Eat three kinds of food at each meal

  • Eat two kinds of food at each snack

  • Eat on a timeline, evenly throughout the day

  • 80% from quality foods, 10-20% sweets


Vitamin A, C: oranges, grapefruit, tangerines, bananas, cantaloupe, strawberries, kiwi, broccoli, spinach, green/red peppers, tomatoes,

carrots, sweet potato, winter squash

Calcium: low-fat milk, yogurt, cheese, calcium-fortified oj, soy milk, tofu

Protein for muscle: deli roast beef, ham, turkey,canned tuna, salmon, hummus, peanut butter, tofu, cottage cheese

Grains for carbs/fiber: high-fiber breakfast cereals (w/ iron), breads, bagels, crackers

- Eat 2 cups of fruit, 2.5 cups vegetables/day (eat more veggies and fruits to fill in calories)

- Choose a variety of color of fruits and vegetables

- Whole-grain 2 times per day (oatmeal and bread)

- Drink 24 ounces of low-fat dairy

- Choose low-fat, lean

- Limit sat and trans fats, and choose healthy oils such as olive, canola, nuts and oily fish