The other day I had dinner with a registered dietitian who also has a Masters in Public Health. Even though I was all jacked up from the the sugar and caffeine rushing through my system, I felt guilty. But despite that, I knew that small decisions like this don’t matter much in the grand scheme of a healthy diet. Matt Fitzgerald is a certified sports nutritionist who has written more than 15 books on endurance sports and nutrition for athletes, including my favorites Brain Training and Racing Weight.
His latest book is Diet Cults: The Surprising Fallacy at the Core of Nutrition Fads and a Guide to Healthy Eating for the Rest of Us.
At the end of our discussion, I asked Matt to give you a challenge: one action to improve your diet. It works by assigning a score to your total eating for one day that is the sum of point values assigned to the individual items you eat throughout the day. The DQS represents a simple, practical, realistic, and holistic approach to measuring diet quality. I found using the Diet Quality Score to be relatively painless, though any food scoring is harder than not scoring at all. For more on the DQS and how to eat for endurance, you can read Matt’s book Racing Weight.


Even though I had previously read Racing Weight, it took a specific challenge to get me to actually use it and see where my diet falls. Was this post helpful?Then you'll love the free email lessons I've never released here on the blog. I thoroughly enjoyed this email and have also read Matt Fitzgerald’s Racing Weight AND his newly released Diet Cults. I am cognizant of my eating habits on a daily basis but the occasional m&m and pizza slice DO end up in the food intake. I never ate greens growing up so im slowly adding more and more to my diet, but man is it tough. He writes for over 200,000 runners a month and has helped tens of thousands of runners accomplish their goals with results-oriented coaching programs. Sign up for SR's free running e-course and you'll get downloads like workouts, strength exercises, and ebooks to help you become a better runner: claim your free downloads here.
The reason we’re suggesting 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating. After all, it’s more important what you do most of the time than what you do some of the time.


It is a tool you can use as often as every day to generate an accurate picture of how healthily you’re eating without making a significant commitment of time and energy. I hope that you improve your diet as well – and then let us know the results in the comments below. But, I think you are right that everyone likes to make the runner’s diet more complicated that it needs to be. But after some time I got used to it and right now when I don’t eat vegetables I feel like something is missing.
That makes me want to starve myself just so I don’t have to do the math for every meal. The information on this site is designed to support, not replace the relationship between a patient and their doctor.



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