Name Vitamin B1 Thiamin Dietary Reference Intake (DRI) 1.2 mg/d Recommended Athlete Intake 1.5-3.0 mg/d Functions Carbohydrate metabolism, nervous system function Dietary Sources Whole grain cereals, beans, pork, enriched grains Confusion,
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Name Vitamin B1Thiamin
Dietary Reference Intake (DRI)
1.2 mg/d
Recommended
Athlete Intake
1.5-3.0 mg/d
FunctionsCarbohydrate
metabolism, nervous
system function
Dietary SourcesWhole grain cereals,
beans, pork, enriched grains
DeficiencyConfusion, anorexia, weakness, calf pain,
heart disease
Toxicity None Known
Name Vitamin B2Riboflavin
Dietary Reference Intake (DRI)
1.1 mg/d
Recommended
Athlete Intake
1.1mg per
1,000 calories
FunctionsEnergy and protein
metabolism, skin and eye health
Dietary SourcesMilk and dairy, eggs,
dark green leafy veggies, whole grain
cereals
DeficiencyInflamed tongue,
cracked/dry mouth/nose, weakness
Toxicity None Known
Name Vitamin B3Niacin
Dietary Reference Intake (DRI)
16 mg/d
Recommended
Athlete Intake
14-20 mg/d
FunctionsEnergy
metabolism, glycolysis, fat synthesis
Dietary SourcesMilk, eggs, turkey,
chicken, whole grains
DeficiencySkin rash, dementia,
weakness
Toxicity > 20-35 mg/d
Name Vitamin B6pyridoxine
Dietary Reference Intake (DRI)
1.3 to 1.7 mg/d
Recommended
Athlete Intake
1.5 to 2.0 mg/d
FunctionsProtein metabolism,
protein synthesis, metabolism of fat and
carbs
Dietary SourcesHigh protein foods
(meat), whole-grain cereals, enriched cereals,
eggs
DeficiencyNausea, mouth sores,
muscle weakness
Toxicity 60 to 100 mg/d
Name Vitamin B12cobalamin
Dietary Reference Intake (DRI)
2.4 mcg/day
Recommended
Athlete Intake
2.4 to 2.5 mcg/d
FunctionsProtein metabolism,
protein synthesis, metabolism of fat and
carbs
Dietary SourcesFoods of animal origin &
fortified cereals
DeficiencyWeakness, easy fatigue
& neurological disorders
Toxicity 6 mcg/d
Name Folate
Dietary Reference Intake (DRI)
400 mcg/day
Recommended
Athlete Intake
400mcg/day
FunctionsEssential amino acid
metabolism, formation of DNA and
red blood cells
Dietary SourcesGreen leafy
vegetables, beans, whole grain cereals,
bananas
DeficiencyAnemia, weakness &
fatigue
Toxicity 600-1000 mcg/d
Name Biotin
Dietary Reference Intake (DRI)
30 mcg/day
Recommended
Athlete Intake
30 mcg/day
FunctionsGlucose, and fatty acid
synthesis and gluconeogenesis
Dietary SourcesEgg yolks, legumes,
dark green leafy vegetables
DeficiencyRare
Toxicity Not established
Name Vitamin C
Dietary Reference Intake (DRI)
90 mcg/day
Recommended
Athlete Intake
200 mg/day
FunctionsCollagen formation,
iron absorption, epinephrine formation
Dietary SourcesFresh fruits, and
vegetables
DeficiencyVery rare, if occurs-
scurvy symptoms are bleeding gums, deterioration of
muscles and tendons Toxicity 1.2 to 2.0 g/ day
Name Vitamin D
Dietary Reference Intake (DRI)
15 mcg/day
Recommended
Athlete Intake
15 mcg/day
FunctionsAbsorption of calcium, phosphorous, healthy
skin
Dietary SourcesUV light exposure,
fatty fish, fortified milk
DeficiencyRickets (in children)
osteomalacia (in adults) increased stress fractures
Toxicity 100mcg/day
Name Calcium
Dietary Reference Intake (DRI)
1000 mcg/day
Recommended
Athlete Intake
1300 to 1500 mcg/day
Functionsbone structure and
strength, nerve function, muscle
contraction
Dietary SourcesDairy products, dark
green leafy vegetables and fortified orange
juice
DeficiencyOsteoporosis, rickets
and poor muscle function
Toxicity 2500mg/day
Name Iron
Dietary Reference Intake (DRI)
8 mg/day
Recommended
Athlete Intake
15 to 18 mg/day
FunctionsOxygen delivery,
essential for aerobic metabolism
Dietary SourcesMeat, fish, poultry and
shellfish, dark leafy green vegetables
DeficiencyFatigue, lower
infection resistance and low energy
metabolismToxicity Varies
Build a Better Salad
Step 1:• Pick a dark
leafy green vegetable as a base
Step 2: • Load up with vegetables
different colors and varieties
Step 3: • Choose a lean protein
like chicken, turkey, tofu
Step 4: • Lose the creamy dressings &
chose a light option like balsamic vinaigrette, raspberry vinaigrette or olive oil
Build a Better Sandwich
Choose a whole grain option for your bread: • Whole Grain Roll• Whole Grain Bread • Pumpernickel bread• Sprouted whole grain pita
bread • Whole wheat wrap
Choose your filling: • Hummus• Tuna, egg or chicken salad less mayo
more hummus or Greek yogurt • Turkey Bacon or turkey sausage • Smoked salmon
Pick a flavorful condiment: • Dijon, Spicy or German
Mustard • Ricotta or cottage cheese • Low fat cream cheese • Low fat mayonnaise
Pile on Veggies! • Arugula, Baby Spinach, sprouts• Roasted Peppers • Sliced cucumbers, radishes, mushrooms • Lettuce, tomato
Healthy Weight Gain • Cereals:
• Choose more dense cereals like granola, Grapenuts & Kashi cereals rather then puffed cereals & Add volume with nuts, seeds, dried fruit
• Add in milk to make oatmeal rather than water • Juice:
• Use frozen juice concentrate and add more water than indicated • Fruits:
• Banana, raisins, dates and dried apricots contain more calories than watery fruits
• Meats • Eat lean meats & fish like turkey, salmon and chicken add on olive oil
and bread crumb topping • Potatoes
• Add heart healthy butter and extra powdered milk,• Use reduced fat sour cream or Greek yogurt
Healthy Weight Gain • Vegetables
• Aim for starchy vegetables (peas, corn, carrots, squash) • Drizzle with olive oil and top with almond, seeds, low fat feta or grated
cheese • Salad
• Add Heart healthy fats like cottage cheese or feta cheese• Along with Beans, seeds, avocado, croutons • Use oil based dressing
• Desserts • Oatmeal raisin cookies, fig newtons, low fat frozen yogurt, blueberry
muffin• Snacks
• Pack extra snacks so you are eating every 2 hours (trail mixes, veggies with hummus)
• Milk• Add ¼ cup powdered milk to 2% milk
Eat the Colors of the Rainbow!
Red: • Reduces risk of stroke • Reduces inflammation • Promote heart health
Foods: watermelon, red peppers, strawberries, apples, raspberries
Orange/Yellow: • Boosts antioxidant intake• Promote anti-inflammation• Protects against cataracts
Foods: banana, carrots, yellow peppers, sweet potatoes Green:
• Contain heart healthy monounsaturated fats
• Improve eye health • Reduce risk for certain cancers
like colon, bladder, breast Foods: avocado, cucumber, spinach, broccoli, zucchini
Blue/ Purple:• Support immune system health • Improve skin health • Lower blood pressure
Foods: beets, blue potatoes, blueberries, eggplant
Getting variety in your diet helps get a wide range of vitamins &minerals that have powerful benefits on your body!
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