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 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 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 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 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 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 beansGreen foods
Orange and yellow foods
White foods
Red foods
Blue, purple and black foods
