Fruits and vegetables contribute to the daily carbohydrate needs of an individual. The both provide additional sources of vitamins and minerals that are necessary for proper health as well as a sports diet. Vegetables will supply vitamin C, beta-carotene, potassium, magnesium and fiber. Dark and colorful vegetables provide a higher nutritional value than paler ones. These include broccoli, spinach, tomatoes and peppers. For fruits, citrus fruits contain a high amount of vitamin C and potassium.
The latest area of nutritional debate is whether or not organic is better. There has been a list compiled of the "dirty dozen" fruits and vegetables that should be purchased organically if possible due to the pesticide residue. The "clean dozen" have their own protective shell and therefore not exposed to the pesticides.
“Dirty dozen”: apples, cherries, imported grapes, nectarines, peaches, pears, strawberries, red raspberries, potatoes, bell peppers, celery and spinach
“Clean dozen": banana, kiwi, pineapple, mango, papaya, asparagus, avocado, broccoli, cauliflower, onion, sweet corn and green peas
Everyone should strive to eat a colorful rainbow of fruits and vegetables.
Red: Strawberries, watermelon, red peppers and tomatoes
Green kiwi, grapes, honeydew melon, peas, beans, spinach and broccoli
Blue/purple: Blueberries, grapes, prunes, eggplant, beets
Orange: mango, peaches, cantaloupe, carrots, sweet potato and pumpkin
Yellow: pineapple, star fruit, summer squash, corn
White: banana, pears, garlic, onions
How to add fruits and vegetables to your daily diet:
- Add a banana or berries to your cereal
- Add raisins or dried fruit to hot cereal
- Make a smoothie with whole fruits
- Eat fresh, raw carrots or another vegetable for lunch
- At work, keep apples and oranges to snack on
- Eat an extra large portion of broccoli for dinner
- Order pizza with extra peppers or broccoli
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