I have a carbohydrate and protein-rich diet. For breakfast, I typically have two slices of bread with butter or jam, four to five eggs - boiled or fried - a few bananas and a glass of milk.
For most teenage runners, the right foods means a varied diet, decreasing the amount of fat found in the typical American diet and replacing those calories with carbohydrates. Avoid saturated fats, such as those found in fried foods, and eat plenty of fresh fruits and vegetables.
This sounds like a brag, but I know how to make good fried rice. I learned in college. There are two secrets - take the rice after you cook it and let it get cold in the fridge. Then cook the egg like you're making a fried egg and just before it's done, dump the rice and veg on it and swirl it around.
Often we eat squid fried, so it's fun to grill it for a change. To grill squid, slice the cleaned bodies open into two flat pieces and thread them, along with the tentacles, onto skewers, then grill quickly over a direct fire with the coals as close as possible to the grate, turning the squid several times.
George C. Marshall
Dinah Maria Mulock