At Farrell’s, we focus heavily on nutrition-as proper nutrition is vital to your success with our kickboxing and strength training program. Proper nutrition includes having a variety of colorful fruits and veggies, lean protein, complex carbohydrates, and healthy fats. Keeping a variety of fruits and vegetables in your diet is incredibly important-as colorful produce contain phytonutrients, which are the nutritious chemicals that plants produce.
Did you know that some experts say having upwards of 30 different vegetables and fruits in your weekly rotation of foods is best for optimal health? The American Heart Association recommends filling at least half of your plate with vegetables and fruits to reach the recommended 4.5 cups of each, per day, for an average adult consuming 2,000 calories.
Where 30 is a great goal to shoot for-many of us don’t have access to that kind of variety where we live. We put together a list of a variety of items in each color category for you to choose from-grab a couple off each list to try this week in your meal prep!
Green foods
Green foods have the following phytonutrients: chlorophyll, vitamin K, carotenoids, isothiocyanate and omega 3 fatty acids. These types of phytonutrients support healthy bones, teeth and eyes.
Artichokes
Asparagus
Avocados
Bok choy
Broccoli
Brussels sprouts
Celery
Collard greens
Cucumber
Green beans
Green cabbage
Green grapes
Green onion
Green peppers
Kale
Kiwi
Leeks
Limes
Okra
Pears
Peas (snow peas/sugar snap peas)
Romaine lettuce
Spinach
Watercress
Zucchini
Orange and yellow foods
Orange and yellow foods have the following phytonutrients: beta-carotene, vitamin A and vitamin C. These types of phytonutrients support the health of your eyes, heart and immune function and provide antioxidants.
Acorn, butternut and summer squash
Apricots
Cantaloupe
Carrots
Lemons
Mangoes
Nectarines
Oranges
Peppers
Papaya
Peaches
Pineapple
Pumpkin
Sweet potatoes
Tangerines
Yams
White foods
White foods have the following phytonutrients: flavonoids. This type of phytonutrient supports healthy bones, teeth, eyes and cholesterol levels.
Bananas
Cauliflower
Garlic
Mushrooms
Onions
Potatoes
Parsnips
Shallots
Ginger
Red foods
Red foods have the following phytonutrients: flavonoids, lycopene, vitamin C and folate. These types of phytonutrients support heart health and your memory while defending cells and protecting against blood clotting.
Beets
Cherries
Cranberries
Pink grapefruit
Pomegranates
Radishes
Raspberries
Red apples
Red grapes
Red peppers
Red potatoes
Red onion
Rhubarb
Strawberries
Tomatoes
Watermelon
Blue, purple and black foods
Blue, purple and black foods have the following phytonutrients: anthocyanins, polyphenols and resveratrol. These types of phytonutrients support memory, aging and heart health.
Blackberries
Blueberries
Currants
Dates
Eggplants
Purple grapes
Plums
Prunes
Purple figs
Raisins
Black beans
