Eagles Nutrient

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


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


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


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


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


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


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


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


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


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


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!

Eagles Nutrient

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