It seems the controversy over what constitutes the ideal nutritional plan is to be never-ending. Still, research consistently shows that a diet high in nutrient-dense carbohydrates best supports endurance activities. For fitness walkers, it is important to think about eating well every day. Here are some guidelines for accomplishing healthy eating on a daily basis:

Drink water regularly throughout the day. This is one of the only nutrients that has been shown to enhance athletic performance. Water is also credited for helping you think more clearly and be more productive. Consume 6-12 eight-ounce glasses per day. If you keep a water bottle at your desk and in your car, it will help.

When designing a daily nutritional program, look for grains that are the least processed, like, 100% whole wheat or multi-grain bread and bagels, brown rice and other whole grains--6 to 11 servings daily.

Work towards including lots of non-starchy vegetables, especially dark green vegetables (broccoli, kale, leaf lettuce, spinach, etc.) and fresh fruit--5-7 servings or more per day

• Minimize fat intake by choosing low fat foods, lean meats, low fat dairy foods or legumes and avoiding foods cooked in fat. Limit the use of added fats like, butter or cheese sauces. Consider replacing some meat meals w.ith vegetarian meals a few times each week to help keep your daily fat intake to 20% or less.
  
• Use added sugars (refined or otherwise, honey, fructose) sparingly.

This is the essence of the suggestions contained in nearly every nutrition study over many decades. Most of us do a fairly good job on a daily basis, but have a hard time figuring out how to pack/use food during long training days.

Remember that training is the time to try things out. You will discover on your longest walks that there are certain foods that work well for you and others that don't. Whatever you do, make sure you use the trial and error method during training. NEVER try out new foods, including the delicious sports bar you discovered at the fitness expo the night before, on the event itself. Take them home with you and give them a training tryout. Always err on the side of conservatism. You don't what to be the person desperately seeking a porto potty along the event course!

Here are the guidelines:

• Eat and drink early. Eat and drink often! Small amounts will do the trick. Since you want to consume fluids at a rate of about 4-8 ounces for every 30-minutes of walking (that's in addition to the 6-12 glasses you are already drinking every day), you will need to bring a water bottle on any walk that will last 90 minutes or more.
  
• Sports drinks can be helpful, especially if you are working out in hot weather or if you tend to sweat heavily. Most commercial sports drinks consist of water plus, carbohydrates, usually in the form of some kind of sugar and salts. Prepared sports drinks are convenient, but you can also use foods to provide these nutrients along with your water. If you can, find out if the marathon will be using a particular brand so you can try it during training walks. If it is one that doesn't agree with your system, be prepared to provide your own during the event.
  

  When you are going on a long walk, you will be out for several hours. If you factor in the total from the time you arise to the time you return home at the end of the walk, this could reasonably be 4-8 or more hours at the peak of your marathon training. You wouldn't consider going to work for an entire day without expecting to eat.
  
  How can you prepare enough calories, then, to support your training day?
  

• SPORTS BARS are a convenient choice for lots of people--they are small, compact sources of calories. One, however, even if it contains 200-300 calories, is insufficient to the needs of even a small person over a 6+ hour walk.

  
  Bring more than one bar on very long training walks or, supplement a bar with other whole foods.
  
  Notice that the tiny print on the label advises you to consume 8 ounces of water with the bar, especially if it is a meal replacement.
  
  Try the bar on long training walks prior to the event. Some folks experience gastric distress from some sports bars. The middle of a marathon is a bad time to find out you are one of those people!
  
  Remember sports bars are food. Factor the calories and nutrients provided by that bar into your daily nutritional regimen.
  

• WHOLE FOODS are a good choice. You are trying to find a balance of enough calories and variety to sustain your effort without having to pull a small wagon behind you as you walk.
  
  Try to find something that will combine some complex carbohydrates with a little protein: a small bagel with peanut butter or low fat cream cheese, a whole wheat tortilla wrap with thin-sliced lunch meat or low fat cheese, cheese sticks and crackers or pretzels.
  
  Bring apple slices or orange sections or even a banana. Be sure to prepare these in advance and put them in small baggies. Many of us find that our fingers swell on long walks, especially if it is hot weather and, peeling an orange is an impossibility!
  
  Trail mix works well for some people. For others, nuts, seeds or chocolate can cause gastric distress. Trial and error will tell you if you are in that category.
  
  Gummy bears and tootsie rolls (yup, they're "carbohydrates) are a favorite and are converted by the body fairly quickly into a usable fuel. That's the good news. On the other hand, gummy bears and tootsie rolls are fairly devoid of any other nutitional contributions While you wouldn't want to plan a meal around them, they are okay in small amounts on long walks. (Whew!)
  

  Remember, the key to optimum sports nutrition is thinking about nutrition every day, not just during training walks or the day of an event.
  

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