2. Name Vitamin B2
Riboflavin
Dietary Reference
Intake (DRI)
1.1 mg/d
Recommended
Athlete Intake
1.1mg per
1,000 calories
Functions
Energy and protein
metabolism, skin and
eye health
Dietary Sources
Milk and dairy, eggs,
dark green leafy
veggies, whole grain
cereals
Deficiency
Inflamed tongue,
cracked/dry
mouth/nose, weakness
Toxicity None Known
4. Name Vitamin B6
pyridoxine
Dietary Reference Intake
(DRI)
1.3 to 1.7 mg/d
Recommended
Athlete Intake
1.5 to 2.0 mg/d
Functions
Protein metabolism,
protein synthesis,
metabolism of fat and
carbs
Dietary Sources
High protein foods
(meat), whole-grain
cereals, enriched cereals,
eggs
Deficiency
Nausea, mouth sores,
muscle weakness
Toxicity 60 to 100 mg/d
5. Name Vitamin B12
cobalamin
Dietary Reference Intake
(DRI)
2.4 mcg/day
Recommended
Athlete Intake
2.4 to 2.5 mcg/d
Functions
Protein metabolism,
protein synthesis,
metabolism of fat and
carbs
Dietary Sources
Foods of animal origin &
fortified cereals
Deficiency
Weakness, easy fatigue
& neurological disorders
Toxicity 6 mcg/d
6. Name Folate
Dietary Reference
Intake (DRI)
400 mcg/day
Recommended
Athlete Intake
400mcg/day
Functions
Essential amino acid
metabolism,
formation of DNA and
red blood cells
Dietary Sources
Green leafy
vegetables, beans,
whole grain cereals,
bananas
Deficiency
Anemia, weakness &
fatigue
Toxicity 600-1000 mcg/d
7. Name Biotin
Dietary Reference
Intake (DRI)
30 mcg/day
Recommended
Athlete Intake
30 mcg/day
Functions
Glucose, and fatty acid
synthesis and
gluconeogenesis
Dietary Sources
Egg yolks, legumes,
dark green leafy
vegetables
Deficiency
Rare
Toxicity Not established
8. Name Vitamin C
Dietary Reference
Intake (DRI)
90 mcg/day
Recommended
Athlete Intake
200 mg/day
Functions
Collagen formation,
iron absorption,
epinephrine formation
Dietary Sources
Fresh fruits, and
vegetables
Deficiency
Very rare, if occurs-
scurvy symptoms are
bleeding gums,
deterioration of
muscles and tendons
Toxicity 1.2 to 2.0 g/ day
9. Name Vitamin D
Dietary Reference
Intake (DRI)
15 mcg/day
Recommended
Athlete Intake
15 mcg/day
Functions
Absorption of calcium,
phosphorous, healthy
skin
Dietary Sources
UV light exposure,
fatty fish, fortified milk
Deficiency
Rickets (in children)
osteomalacia (in
adults) increased
stress fractures
Toxicity 100mcg/day
10. Name Calcium
Dietary Reference
Intake (DRI)
1000 mcg/day
Recommended
Athlete Intake
1300 to 1500 mcg/day
Functions
bone structure and
strength, nerve
function, muscle
contraction
Dietary Sources
Dairy products, dark
green leafy vegetables
and fortified orange
juice
Deficiency
Osteoporosis, rickets
and poor muscle
function
Toxicity 2500mg/day
11. Name Iron
Dietary Reference
Intake (DRI)
8 mg/day
Recommended
Athlete Intake
15 to 18 mg/day
Functions
Oxygen delivery,
essential for aerobic
metabolism
Dietary Sources
Meat, fish, poultry and
shellfish, dark leafy
green vegetables
Deficiency
Fatigue, lower
infection resistance
and low energy
metabolism
Toxicity Varies
12. 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
13. 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
14. 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
15. 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
16. 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 potatoesGreen:
• 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!
