Runner (Josh)

A runner's diet is not a heavy diet. It is a relatively light diet. You need your weight * 13 of calories if you are going to keep medium exercise. You need to evenly weigh these calories between Carbs Protein and Fat.
For your source of Carbs you should mainly choose Fruits and Low starch vegetables. Fruits have 60 cals per serving and low starch vegetables have 25 cals per serving. You can also choose with caution High starch vegetables, pasta/rice and bread/cereal/cracker. Remeber to eat these with caustion. All of these have 80 cals per serving.