Since the season began the Ravens players have been attending meetings, working out, and practicing hard each week. Their schedules are so busy that planning what they are eating is the last thing on their minds. Breakfast and lunch meals are prepared for them at our facility. Eating well for recovery and healing is important during the football season. I encourage the players to choose fruits and vegetables rich in antioxidants. The players also need protein and carbohydrates for muscle repair and recovery.

How do they know what to choose? Well, I advise them to choose foods from each of the food groups and to keep all their meals balanced with nutrients. One of the easiest ways to know if you are eating a nutrient rich plate is if it contains a variety of colors. For example, chicken (yellow), spinach (green), sweet potato or brown rice (orange), and an apple (red). A variety of vitamins and minerals like vitamin A, vitamin C, potassium, and calcium are included on this plate. The chicken and the spinach contain protein and iron. The apple and sweet potato provide healthy carbohydrates. It is a balance of nutrients that keep the Ravens healthy and able to play hard for each game. Keep your self healthy by choosing a variety of foods and keeping your plate colorful.

Food groupings will keep you strong and well nourished for years to come. Try a new food each week for a taste change and the variety of nutrients it will provide. Since apples are a Fall fruit taste, a Red Delicious and a Granny Smith apple and notice how one is sweet and one is more tart. Ask your parents if they can tell which apple is the tart one and which is the sweet one. Let’s strive for variety on your plate this month!