As a nutrition counselor, one of the most frequent requests from my clients is to provide examples of "good foods" that should be included in the diet. These foods are known as nutrient dense foods--foods that provide an abundance of nutrients relative to the calories they provide. Consuming a diet with a plethora of nutrient dense foods will assure that you will meet your daily nutrition needs. This is especially important in runners, as some of our nutrient needs are higher due to our higher energy needs. Below is a list of what I refer to as "power foods" that should be included in your diet. You may consume these foods with your meals or try them as a snack. Not only are they nutritious but they taste great as well.

1. Raisins. These dried fruits are a good source of iron and dietary fiber. Try them on your cereal in the morning, in yogurt, or alone as a snack.

2. Blueberries. Researchers have found that these delicious berries are loaded with antioxidants. Like raisins, these are great on cereal, in yogurt, or alone as a snack.

3. Broccoli. This vegetable has had a healthy reputation for decades and rightly so. It is full of vitamin C and antioxidants and also a good source of dietary fiber. A helpful hint: cut up your broccoli as soon as you bring it home from the supermarket so it is readily available to grab as a snack.

4. Tomatoes. Researchers have isolated more than 200 different pytochemicals (a type of antioxidant) in tomatoes and they are also rich in vitamin C. Try them raw on your sandwich or salad or cooked in sauces.

5. Sweet Potatoes. Loaded with beta-carotene (orange pigment that is eventually converted to vitamin A in the body) and dietary fiber. Try them baked with a sprinkle of low fat margarine and brown sugar or in casseroles mixed with raisins.

6. Spinach. A significant source of folic acid and iron. Try spinach cooked in casseroles or with eggs or raw in salads.

7. Low fat or fat free yogurt. Eight ounces provides a significant source of calcium, vitamin B-12, and protein. The protein in yogurt helps keep you satiated and satisfied until your next meal.

8. Tofu. This soy-based food provides a significant source of calcium and protein. Research has shown that diets high in soy-based proteins may lower the risk of developing breast cancer. Try tofu in stir- fry, lasagna, casseroles, or marinated in salads.

9. Chickpeas. This plant-based protein is high in folic acid and dietary fiber. Try them in salads or with cooked grains (rice, cous cous, pasta).

10. Nuts. Nuts are a good source of vitamin E, antioxidants, and protein. The fat supplied in nuts is monounsaturated, which has been associated with lower rates of cardiovascular disease. Be aware that nuts are high in fat and calories, so watch your portion size.

Denise Feeley is a Registered Dietitian and is available for private consultation to meet your dietary needs. For information and appointments, contact her at denfeeley@aol.com.