“…Runners must increase the quality of their diets. High-quality foods such as vegetables are less calorically dense than low-quality foods, satisfying the appetite with fewer calories. The six high-quality food types are vegetables, fruits, nuts and seeds, whole grains, lean meats and fish, and dairy. And the four basic categories of low-quality foods are refined grains, fatty meats, sweets and fried foods.”

Read more at http://running.competitor.com/2013/11/nutrition/the-new-rules-of-marathon-nutrition_67841/2#0KiJXkATVo5iHVF1.99