Adding Color to Your World

When I tell athletes to "eat the rainbow" I assume they understand what I mean.  I am telling them they need to eat a variety of colorful fruits and vegetables because these are the foods that will give them the most vitamins and nutrients.  The other day I was caught off guard when someone told me that a Big Mac has a lot of different colors in it, did that count? 

In fairness to this athlete, there are many "colors" in a Big Mac, however colors like the beige in the bun or the brown in the burger aren't really going to provide the vitamins and nutrients like the rainbow of colors that can be found in the produce aisle.  Browns and beiges usually mean refined carbohydrates (sugars) and saturated animal fat.  Those aren't the nutrients that are going to propel you as an athlete.

Lets take a look at why the colors found in produce can make you perform you best!

Red- Red produce (tomatoes, red bell peppers, strawberries, watermelon and beets) is usually a sign of Vitamin A.  It is also a sign of lycopene which is an important cancer-fighting chemical and helps protect your eye health. 

Orange- Similar to red, orange produce (carrots, pumpkin, sweet potato, cantaloupes), but the also contain larger amounts of Vitamin C.  They also have B6 and B vitamins give you energy, which is important for athletes.

Yellow-  One of the most important nutrients for athletes found in yellow produce (bananas, summer squash, yellow bell peppers) is potassium.  This nutrient is an electrolyte, which you have probably heard about in your sports drinks, and it helps keep your fluids in balance while you sweat during a workout.  That is why bananas are such a great snack to have during a workout because they provide your body with this important electrolyte.  

Green- The darker the green leafy vegetable, (kale, broccoli rabe, spinach, swiss chard) the more nutrients you are getting.  If you are a fan of salad, try eating these greens instead of iceberg or romaine lettuce to really bulk up the nutrients.  Folate and iron are two important things found in these produce picks, especially for young women who tend to be low in both.

Blue- Blueberries are probably the best thing that come to mind for this category and they are certainly a great addition to any eating plan.  They have anti-oxidants galore and are considered a superfood for all of their disease-fighting power packed into each little berry.  They are also in season still so eat them while they're at their best!

Purple- Purple produce is some of my favorite to cook with.  Ingredients like eggplant, red onions, purple potatoes are delicious and add such a fun pop of color to your plate!  They also have anthocyanins which are a powerful chemical that protect blood vessels and preserve healthy skin...who doesn't want better skin?!

White- This is often the forgotten color, but is no less important than any of the other colors.  White produce (cauliflower, potatoes, parsnips) have Vitamin C like orange produce, but they also host vitamin K which is important for wound healing and folate, which is important to female health.

These are only just some of the reasons colorful produce deserves a place on your plate! If you need help fitting more produce into your meals, email me at shelbi@cheer-360.com!