Fruits and vegetables provide the vitamins, minerals, and phytonutrients that help your body function optimally, fight inflammation, and ward off illness. Athletes are under tremendous stress. You not only endure physical stress from training and environmental conditions, but also emotional stress. Worrying about your position on the depth chart, upcoming competitions, academics, or your job can significantly contribute to your stress level. In addition, you may have stress in your personal lives. Stress can be overwhelming, and can build up over time during the long grind of the season.
If your diet is lacking fruits and vegetables, you will be more vulnerable to stress. This vulnerability to stress weakens your immune system, lowering your work capacity and could knock you out of training. You cannot afford to have unnecessary downtime because of a weak immune system. By focusing on getting adequate fruits and vegetables, you can minimize down time. Being taken down for a day or two is much better than missing a week or more.
By eating a fruit or vegetable at every meal or snack, you are helping to protect your body from the effects of stress. It is essential to get a colorful variety of fruits, vegetables, and nuts into your diet daily. The more “colors” you eat, the more essential vitamins and minerals you are providing your body.
| Red | Yellow/Orange | White | Green | Blue/Purple | Brown |
| Cherries
Craisins Cranberries Raspberries Red Bell Peppers Red Cabbage Strawberries Tomatoes Watermelon |
Butternut Squash
Canola Oil Cantaloupe Carrots Grapefruit Oranges Peaches Pineapples Pumpkin Sweet Potatoes Tangerines Yellow Bell Peppers |
Apples
Bananas Cauliflower Onions Pears White Peaches White Potatoes |
Asparagus
Avocado Broccoli Brussels Sprouts Collards Green Bell Peppers Green Olives Guacamole Kale Mustard Greens Romaine Lettuce Spinach |
Black Olives
Blackberries Blueberries Plums Prunes Purple Grapes Raisins |
Almonds
Brazil Nuts Cashews Olive Oil Peanuts Pecans Pumpkin Seeds Sunflower Seeds Walnuts Wheat Germ |
Bottom Line: Eat a fruit or vegetable at every meal or snack. Strive to eat from every color throughout the week.
© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.
Randy Bird Sports Nutrition 