We keep hearing that in order to lose weight, we need to eat fewer carbohydrates. But what if you're a runner?

Carbohydrates fuel exercising muscles. If you run, swim, bike, or even line dance on a regular basis, carbohydrates are crucial for both performance and endurance. Try to follow a low-carb diet and you'll feel sluggish and weak. At least 50 percent of your total food intake should be carbs, a simple task if you follow these guidelines:

Choose foods high in complex carbohydrates, fiber and B vitamins. Why? These foods provide fuel for exercising muscles and help prevent fatigue. Eat at least six servings each day, and if you're hungry, add on more. Top choices:

• Bran cereals (peferably fortified with vitamins and minerals).
• Whole-grain and dark, heavy breads (look for the word "whole" in the first ingredient).
• Whole-grain crackers.

Include plenty of fruits and vegetables -- at least five servings, and preferably nine -- each day. You know they are packed with vitamins, minerals and fiber. But did you know the phytochemicals and antioxidants help post-exercise recovery? Top choices:

• Citrus fruits (oranges, grapefruit, tangerines).
• Dark green leafies (broccoli, kale, spinach).
• Bananas, potatoes and tomatoes (packed with potassium).

Drink at least four cups of skim milk or eat four cups of yogurt every day. Yogurt contains carbohydrates and protein, and you need both to fuel your muscles. Plus it's a great source of calcium and vitamin D to keep your bones strong. Top choices: