"Feel Good" Foods!

Another reason to get in your vegetables and fruits! Not only are vegetables and fruit great antioxidant fuel sources, but a high intake of fruit and vegetables could be the key to living a calmer, happier, and more energetic life, according to new research that was recently published in the Journal of Health Psychology.

How much do you need?
According to researchers, you need to consume seven to eight servings per day to feel the effects of better mood. A serving equals one cup (think fistful) or one medium piece of fruit.
So HOW do you ensure that you get enough Fruits and Vegetables During the Winter Months?

Follow these tips to enhance your mood and help power you through your workouts
Look for seasonal produce
Stick with produce that is in season, as much as possible. The following fruits and vegetables are abundant and fresh during the winter months:
Fruits Vegetables
Bananas
Clementines
Cranberries
Grapes
Grapefruit
Guava
Kiwi
Kumquat
Lemons
Limes
Mandarin oranges
Oranges
Pears
Persimmons
Pomegranates
Tangerines Artichokes
Avocados
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Kale
Leeks
Lettuce
Parsnips
Potatoes
Radishes
Rhubarb
Rutabaga
Turnips
Snow peas
Sweet potatoes
Watercress
Winter squash


Fill up on fruits and vegetables FIRST!
Aim for half your plates of vegetables and fruit at your lunch and dinner plate. Try to prioritize fruits and vegetables, and eat other types of food once you have reached your quota for fruits and vegetables.

Keep it simple!
Do not overthink this whole fruits and vegetables idea—just work it into your daily plan. Try these ideas:
• A handful of frozen berries in your oatmeal
• Mushrooms and onion, or spinach, tomatoes or peppers on your omelet
• Banana slices on your peanut butter toast

Look at every time that you eat as a challenge and an opportunity for creativity. Work some produce into the mix, even if it is not a full serving.

Choose Fresh, Frozen, Canned to Get in Your Daily Quota
You do not need to always use fresh fruits and vegetables. Frozen, canned, and dried fruits and vegetables count just the same as fresh ones. If the fruit is canned in heavy syrup, drain it well. If vegetables are canned with salt, drain and rinse them before eating. Buy the frozen steamer vegetable bags (microwave them for 5 minutes) add them to your dinner.

Get those “feel good” foods in!

Fueling Bruins,
Emily Mitchell, MS, RD, CSSD, CDE
Director of Sports Nutrition