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| Mini-Marathon Preparation - Week 2 |
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The easiest way to put together a mini-marathon eating plan is to think of the main five food groups and the number of recommended servings you need from each group every day.
As you train you can adjust your current eating habits. By eating a wide variety of foods, you will gain all the nutrients that you need without getting bored either! This week we focus on the most important food groups, to fuel us over the finishing line. |
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Fruit & Vegetables
Provide critical vitamins, minerals & fibre
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Your goal – at least 5 servings a day
Eat a rainbow of colour! We will tackle this issue in week five, but for now - each day, aim to have:
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 | At least one dark green vegetable (e.g. broccoli, cabbage, rocket, spinach) for iron and folic acid |
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| At least one red fruit or vegetable (e.g. tomatoes, watermelon, peppers) for lycopene |
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| At least one type of berry or citrus fruit (e.g. raspberries, blueberries, oranges) for immune-boosting flavonoids and vitamin C |
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| At least one orange/yellow fruit or vegetable (e.g. carrots, orange peppers, mango) for antioxidants and beta-carotene |
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| A serving is any medium sized fruit or two small fruits (satsumas) or 3 heaped tablsp vegetable |
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Bread, Cereals & Potatoes
Provide energy to train and fibre for a healthy digestive tract
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| Your goal - include 6 – 11 servings a day. Many slimmers need approx 6 servings, whereas competitive runners with high energy requirements will require much more carbohydrate. |
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| Start each day with at least 2 or 3 portions from this group e.g. porridge or a wholegrain cereal with wholegrain toast and a banana |
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| Make sure you choose wholegrain varieties of bread, breakfast cereals, pasta and rice to boost your fibre intake |
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| Choose your fillings and toppings carefully – e.g. olive-based spreads and oils are healthier than saturates, tomato-based sauces instead of cream-based sauces |
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| Eat potatoes with their skins on e.g. baked potatoes, baby boiled potatoes |
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Milk & Dairy Products
Provide calcium for bone health, vitamins A & D and protein
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Your goal – 3 servings a day |
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| Swap full-fat milk for low-fat or skimmed |
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| Choose low-fat yoghurts, reduced-fat crème fraiche and lower fat cheese |
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Protein-Rich Foods
Provide protein and some minerals such as iron, zinc and selenium
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Your goal is 1 – 2 portions |
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| Choose lower-fat foods from this group such as lean chicken and turkey, fish, eggs, pulses & beans |
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| If you are eating red meat, trim all visible fat before cooking |
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| Beans, pulses and lentils can bulk out meals and are a valuable source of soluble fibre |
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| Grill or bake meat or fish rather than frying |
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Essential Fats & Oils
Provide energy, essential fatty acids and fat-soluble vitamins
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Your goal – 2-3 portions a day |
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| Choose olive or rapeseed oil instead of butter or vegetable oils |
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| Oily fish (salmon, sardines, mackerel, herring) will provide you with essential omega-3 fatty acids |
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| Nuts & seeds are also good providers of good fats so snack on a handful of these a day (be sure to choose unsalted versions. If you are slimming, don’t choose these as frequently for a snack) |
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| Next week we take a closer look at carbohydrates. Good luck with your training! |
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