SLU Athletic Department Nutrition Presentations INCORPORATING FRUITS AND VEGETABLES: HOW AND WHY

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1 SLU Athletic Department Nutrition Presentations INCORPORATING FRUITS AND VEGETABLES: HOW AND WHY

2 Objectives After this presentation, you will be able to list ways to incorporate fruits and vegetables into your diet. After this presentation, you will be able to list the health benefits of eating fruits and vegetables. Especially how they effect your immune system!

3 How Fruits and Vegetables Keep You Healthy Fruits and Vegetables contain Vitamin C protects against oxidative damage and enhances the function of immune cells Vitamin E also enhances immune activity and aids in the production of antibodies. Phytochemicals detoxify the body by neutralizing free radicals (unstable molecules that can damage cells). They also help to reduce inflammation, speed healing, prevent infection, and curb cancer. Minerals - iron, zinc, and selenium are also important to immune function

4 Eat by Color to Boost Immunity White: cauliflower Green: romaine, red leaf lettuce, spinach, broccoli Yellow/Orange: peppers, squash, cantaloupe, oranges, carrots Red: tomatoes, red peppers, strawberries Sample Meal Dark leafy green salad, baked sweet potato, grilled chicken, and brown rice Provides a balance of immunity-boosting nutrients

5 Vitamin C Best sources: oranges, grapefruit, kiwi, broccoli, peppers Why is vitamin C good for athletes? Strenuous activity can produce stress in the body which may require extra antioxidants Vitamin C is an antioxidant that promotes skin and bone health, supports the immune system, and also enhances the body s absorption of iron.

6 Iron Best sources: meat, dark leafy greens Why is iron good for athletes? Iron is responsible for carrying oxygen to the body s cells Iron deficiency is common among athletes Females due to loss of iron through menstrual cycle and possible low iron intakes Vegetarian athletes due to lack of red meats that contribute iron and other nutrients needed for blood production Endurance athletes due to greater than usual loss of iron through sweat Sports Anemia Low hemoglobin levels common at the beginning of training characterized by exhaustion and fatigue possibly due to inadequate iron intake

7 B Vitamins thiamin, niacin, riboflavin, B6, B12, pantothenic acid, biotin, folic acid B vitamins participate in energy metabolism and athletes with high energy expenditures have increase requirements for B vitamins. Eating more food provides the extra B vitamins that are needed. While vitamin/mineral deficiencies impair physical performance, research indicates that supplementation with a nutritionally adequate sports diet does not improve work capacity, endurance, oxygen consumption, muscle strength, or resistance to fatigue.

8 Fiber Best sources: apples, raspberries, oranges, broccoli, spinach, peas Why is fiber good for athletes? Water-soluble fiber helps lower cholesterol and keeps you full longer Water-insoluble fiber promotes regularity (helps your body flush out toxins) Is beneficial when attempting to reduce body fat because fiber slows the rate in which consumed carbohydrates are released into the bloodstream which helps to avoid an insulin spike that can encourage the storage of body fat

9 How to Incorporate Fruit Pack whole fruit for snacks or part of your lunch Pack dried fruit for snacks or mixed with nuts and seeds for a vitamin packed trail-mix Add frozen berries to yogurt, ice cream, cereal Or use them to make a smoothie with yogurt, ice, and juice! Banana bread is a great way to incorporate fruit and is a good snack with a Tbs. of peanut butter Use applesauce instead of oil in baking recipes Add sliced bananas or strawberries to a PB sandwich

10 How to Incorporate Vegetables Always have precut carrot sticks, celery sticks, and cherry tomatoes on hand (if you like them!) Eat them with low-fat ranch dip Hide vegetables in your meals Add shredded or pureed vegetables to chili, meatloaf, burgers, and pasta sauce Carrots, zucchini, canned pumpkin other squashes are good choices Add spinach to fruit smoothies Drink V-8 or low sodium V-8

11 What to do when eating out Ask for less rice and more tomatoes and lettuce in burrito Choose baked potatoes or steamed vegetables as sides when available Pile on vegetables on sub sandwiches Side salads are great ways to get in extra veggies Go light on the dressing Get a fruity dessert like pie or cobbler

12 Sources Nancy Clark s Sports Nutrition Guidebook ml Pictures