A good rule of thumb is that below 20 miles a week you should not increase your weekly mileage by more than 2 miles a week; above 20 miles a week, you should not increase your weekly mileage by more than 10% a week.
At 230 calorie per cup of cooked lentils, lentils fall in the same range as cooked brown rice, potatoes and bananas. Some fats like butter, oils, nuts and meat are higher in calories, while non-starchy vegetables contain fewer calories per serving.
1. Lentils. A satiating legume that is worth mentioning in the iron department is indeed cooked lentils, which contain 6.59 mg of iron per cup. A cup of cooked lentils is packed with fiber that is quite filling and it even lowers the cholesterol levels.