Runner’s World

February 2010

On the Money

How to save—and when to splurge—on healthy, runner-friendly foods.

Online Version: http://www.runnersworld.com/article/0,7120,s6-242-300--13391-1-1-2,00.html

In these tough economic times, runners are looking for ways to save on everything from gear and race fees to groceries. Some foods, though, are worth splurging on for the sake of your health, performance, and the environment. Fortunately, if you shop smart, you don't have to go broke eating well. You can balance expensive but worthwhile items like organic apples by saving on bargain-priced foods like frozen produce. Here's how to get the most nutritional bang for your stretched grocery-store buck.

Splurge: GRASS-FED BEEF
In a 2006 study in the Asia Pacific Journal of Clinical Nutrition, researchers tested various cuts of beef from grass-and grain-fed cattle and concluded the former have higher levels of two types of healthy fat—omega-3s (which reduce inflammation) and conjugated linoleic acid (or CLA), which some studies have linked to body-fat loss. They also found that grassfed beef is lower in saturated fat. Look for the green American Grassfed logo, or go to eatwild.com to find a supplier.

Save: DARK CHICKEN MEAT
Not only are legs and thighs cheaper than breasts, they're also more flavorful. Compared with white meat, three ounces of dark meat has just one extra gram of saturated fat and six additional calories, plus more iron and zinc. Sports dietitian Tara Gidus, R.D., suggests cooking chicken with the skin to add flavor; just remove it before eating.

Splurge: VIRGIN OLIVE OIL
A study published in the Annals of Internal Medicine in 2006 found that minimally processed olive oils, such as "virgin" and "extra-virgin," contain the most antioxidant polyphenols (some of which act like anti-inflammatories, which may help runners' muscles). They also do a better job at improving cholesterol levels than nonvirgin or "light" refined oils.

Save: CHUNK LIGHT TUNA
According to FDA data and a 2004 study by Rutgers University scientists, canned chunk light tuna has lower mercury levels than pricier solid white. Timothy Fitzgerald, a scientist with the Environmental Defense Fund's Oceans Program, says this is because white canned tuna comes from albacore, a larger species than skipjack, which is often used to make the light stuff. "Since they're bigger, albacore can accumulate three times more mercury in its tissues," he says.

Splurge: ORGANIC PEACHES, APPLES, PEPPERS, CELERY, AND NECTARINES
The Environmental Working Group found that these five contain the most pesticide residues of popular fruits and vegetables. You can greatly reduce your exposure by avoiding the most affected fruits and veggies and opting for the least affected, including onion, avocado, corn, pineapple, mango, and asparagus. "If you're going to eat the skin of produce," says Gidus, "especially those with crevices like strawberries where pesticides can hide, consider investing in organic."

Save: FROZEN PRODUCE
Priced-right frozen fruits and veggies are picked at the peak of ripeness and flavor, then quickly frozen. "That means they maintain high levels of nutrients and antioxidants," says Gidus. Just check package labels to make sure there's no added salt or sugary syrups. Another benefit: "Frozen foods last longer than fresh, so you can keep them on hand for a quick boost to smoothies, soups, pasta sauces, and stir-frys," says Gidus.

Splurge: FAIR TRADE BANANAS
Brimming with potassium and carbs, bananas are a favorite prerun snack. According to Paul Rice, president and CEO of TransFair USA, buying the fruit with the "Fair Trade Certified" logo ensures it was grown by farmers who shun dangerous pesticides and are required to practice organic agriculture. Plus, they're less likely to use slash-and-burn clearing methods (which decimate rain forests) and are paid a fair wage for their crop.

Save: LARGE SNACK BAGS
Those 100-calorie snack packs cost two to three times more per ounce than their bulkier counterparts. Instead, buy big and portion out an appropriate serving size yourself. While you're at it, choose a big bag of popcorn over orange cheese puffs. "Despite the built-in portion control," says Gidus, "most of these 100- calorie snacks come from nutritionally poor foods like chips and cookies—and they create extra waste."

Splurge: GREEK YOGURT
Thick, creamy Greek yogurt, which is strained to remove excess liquid, contains up to twice as much protein as less-expensive American-type yogurts. "Just make sure you look at the fat and sugar content," says Gidus. "Some Greek yogurts can pack in a lot of these." She suggests buying low-fat plain versions and adding fresh fruit to sweeten them.

Save: REGULAR EGGS
Why not spend extra money on "free-range" eggs? After all, chickens that forage outside produce eggs higher in beta-carotene, omega-3s, and vitamin D. The problem is the USDA allows producers to use the "free-range" term if their hens are uncaged with access to the outdoors—but the type of access and time outdoors can greatly vary. And "range" can mean anything from a grassy field to a concrete slab. Unless you can talk directly to a farmer, stick to regular eggs, which are still chock full of nutrients.