It is great to learn the science behind why sport dietitians recommend eating certain types of food, and it is important to understand the reasoning backing the timing and quantity of our food choices.  But sometimes, simple tips on how to implement these suggestions are just what we need to start incorporating these practices into our daily routine.  Visual cues can be an easy way to keep yourself in check and make sure that you are eating the quality, healthful foods that are key to top-notch performance.

In the nutrition world, we like to talk about creating colorful plates.  When you look at the plate or bowl of food you are about to enjoy or when you unpack your lunch bag at school, do a quick visual check … Is your meal colorful?  Adding color to your meal is synonymous with the presence of a variety of fruits and vegetables.  (Fluorescent gummy candies, and condiments unfortunately do not contribute positively to the color scale).

Fruits and vegetables provide the vitamins and minerals our body needs to metabolize the calories we get from carbohydrates, protein, and fat into the energy our body can use for sport.  Colorful fruits and vegetables contain beneficial antioxidants that help our bodies adapt to training, and they come packed with nutrients beneficial for bone health and immunity.

So, before you eat, check to make sure that your plate, bowl or bag is bright and colorful.

Tips for adding color to your meals & snacks:

• Add vegetables to rice and pasta dishes
• Incorporate salads or steamed veggies into dinner meals
• Have fruit for dessert (use it to top ice cream or yogurt)
• Try dried fruit as a snack instead of chips
• Top pasta with tomato sauce
• Liven up sandwiches with fresh vegetables (lettuce, tomato, avocado, cucumbers)
• Incorporate vegetable sources of protein (beans, nuts, seeds, whole grains) in addition to animal sources of protein