This article is from the Running FAQ, by Ozzie Gontang with numerous contributions by others.
Now, the definition of that nebulous phrase, "a balanced diet". Taking into
consideration all of the above, a diet emphasizing fruits and vegetables
(fresh if possible), whole grain breads, pasta, cereals, milk, eggs, fish
and red meat(if so desired) will satisfy long term nutritional demands.
These foods need to be combined in such a way that during the building and
recovery phase, about 60-70% of the total calories are coming from
carbohydrate sources, 25% from fats and the remainder(about 15%) from
It is not necessary to get 100% of the RDA for all vitamins and minerals at
every meal. It may be helpful to determine which nutritional requirements
you wish to satisfy at each meal. Personally, I use breakfast to satisfy
part of my energy requirement by eating toast and cereal. During lunch I
meet some of the energy, protein and to a lesser extent vitamin and mineral
requirements with such foods as yogurt, fruit, and peanut butter and jelly
sandwiches. Dinner is a big meal satisfying energy, protein, vitamin and
mineral requirements with salads, vegetables, pasta, meat and milk. Between
meal snacking is useful to help meet the body's energy requirement.
All this jiberish may not seem to be telling you anything you couldn't
figure out for yourself. The point is that "good" nutrition is not hard to
achieve once one understands the reasons behind his/her dietary habits.
Such habits can easily be modified to accommodate the nutritional demands
of *running* without placing any strict demands on one's lifestyle.