Welcome to the GFRS nutrition page. The aim of this page is to provide you with some practical information and general guidance in terms of meeting the nutritional requirements for good health as well as the fuel requirements for running. There will also be information on where to find further advice, and links to my recipes. But first, here is some nutritional information.

Food is essential to life and provides our bodies with fuel, and for optimum health benefits needs to be nutritious as well as being delicious and enjoyable.

Alas, there is no secret diet for runners. The best way to eat for health is to eat a wide variety of minimally processed foods* from the five food groups, (see below). However what you eat and when you eat can assist with providing adequate fuel, refuelling and aid in quick recovery.

Read our article about Carbohydrate here.

• Cereals, especially whole grains, in the form of breads and cereals, also pasta, rice and noodles.
• Vegetables, including potatoes and legumes.
• Lean meat, fish, poultry and legumes (e.g. lentils, kidney beans, and chick peas), nuts.
• Fruit.
• Low fat dairy, such as milk, yoghurt and cheese.

A varied diet including lots of different coloured fruits and vegetables will ensure that you are getting different vitamins and minerals as well as fibre and anti-oxidants.
Include plenty of nutritious carbohydrate-rich foods such as bread, cereals, pasta, rice, noodles, couscous, and starchy vegetables like potatoes, sweet potatoes, sweet corn and legumes. Carbohydrates should provide more than half of an adults total energy intake, even with moderate exercise.

Include small amounts of healthy fats in your diet from oils such as olive, canola and sunflower oils, and from oily fish, such as tuna, salmon, herrings and mackerel. Nuts and avocadoes also contain healthy fats.

Water is also an important part of a healthy diet, particularly in the Queensland climate, and especially so if you are physically active.

Read our article on Fluids here.

Foods such as cakes, pastries, pizzas, chocolate and soft drinks need not be banned altogether but eaten and enjoyed occasionally as a treat.

Eating this way and keeping physically active with GFRS is a fantastic recipe for good health and well being.

Download our recipe for Liz's Hommus here.
Download our recipe for our Carrot, zucchini and date bread here.

For more information on the Australian Dietary Guidelines (including amounts and serve sizes) visit the Eat Well Be Active website on http://www.eatwellbeactive.qld.gov.au

*Processed foods include item such as pies, bought cakes, pastries, pizzas.

Liz Lovering
BHSc (Nutrition)