Building a High-Energy Eating Plan

Controlling body weight through diet and exercise.

Grains that contain all parts of the grain kernel: bran, germ, and endosperm.

Grains that have been processed to remove bran and germ, losing nutrients.

Long-term health conditions like diabetes and heart disease linked to diet.

Foods high in dietary fiber that help curb hunger.

The number of calories athletes need to fuel their activity, typically higher than average.

Carbohydrates should form the base of each meal for energy.

The likelihood of developing heart disease, reduced by consuming whole grains.

Commercial tomato products often contain high sodium levels, which may affect blood pressure.

Brands that provide tomato products with reduced sodium content for health-conscious consumers.

People who lose significant sodium through sweat and may benefit from sodium intake post-exercise.

Vegetables like cabbage, broccoli, and kale that may protect against cancer and enhance health.

Fruits are rich in fiber, which aids in digestion and helps prevent constipation.

Fruits provide essential vitamins, especially vitamin C, supporting immune function and healing.

U.S. recommends at least 1.5 cups of fruit or juice daily for health benefits.

Consuming fruits can reduce risks for cancer, high blood pressure, and support recovery after exercise.

A person who consumes a limited variety of fruits.

The recommended intake of fruit for health benefits, often a certain number of servings.

Combining fruits like orange juice and banana in breakfast to meet fruit intake.

Ingredients like pineapple juice, berries, banana, and yogurt blended together for a nutritious drink.

Choosing nutritious snacks such as dried fruits, apple slices with peanut butter, or raisins instead of less healthy options.

1 cup cooked broccoli contains 55 calories, 100 IU Vitamin A, and 455 mg Potassium.

8 spears cooked asparagus has 25 calories, 1,200 IU Vitamin A, and 270 mg Potassium.

8 medium cooked Brussels sprouts offer 60 calories, 105 IU Vitamin A, and 535 mg Potassium.

1 medium raw carrot contains 30 calories, 5 IU Vitamin A, and 230 mg Potassium.

1 cup cooked kale has 35 calories, 55 IU Vitamin A, and 300 mg Potassium.

1 cup cooked green cabbage contains 35 calories, 55 IU Vitamin A, and 300 mg Potassium.

1/2 cup cooked green peas offers 65 calories, 10 IU Vitamin A, and 215 mg Potassium.

1/2 cup frozen corn has 60 calories, 5 IU Vitamin A, and 145 mg Potassium.

1 cup raw mushrooms contains 20 calories, 0 IU Vitamin A, and 315 mg Potassium.

One 7-inch stalk of celery has 5 calories, 2 IU Vitamin A, and 105 mg Potassium.

Food products made from milk, such as milk, yogurt, and cheese.

A mineral essential for bone health, found in dairy and other foods.

A vitamin that aids calcium absorption and is necessary for bone health.

A condition characterized by weak and brittle bones, often related to calcium deficiency.

A condition leading to discomfort when consuming dairy due to inability to digest lactose.

Sources that provide calcium aside from dairy, like leafy greens, nuts, and fortified foods.

A diet high in calcium helps maintain strong bones and reduces health risks.

Conditions that may improve with sufficient vitamin D include diabetes and fibromyalgia.

A type of tree nut rich in nutrients and healthy fats.

A green vegetable high in vitamins and minerals, especially calcium.

Foods enriched with calcium to support bone health.

Calcium is essential for bone health and growth.

Vitamin D helps the body absorb calcium effectively.

The maximum bone mass reached typically between age 30-35.

Children, teens, and adults need calcium daily to maintain bone strength.

Food items that provide calcium include dairy, leafy greens, and fortified products.