Fresh Vegetables Aim for a minimum of 3-4 cups of vegetables per day. Vegetables provide use with many vitamins and minerals. Carrots, sweet potatoes, broccoli and tomatoes provide vitamin C, beta-carotene, potassium, fiber and phytochemicals. Dark green leafy vegetables are excellent sources of iron, calcium, Vitamin K, and beta-carotene. Low Fat Dairy and Calcium Fortified Foods Go for 3-4 servings supplying 250 milligrams of calcium or greater per serving.
Vitamin D is needed for absorption of calcium from the intestine and into the bone.
Low intakes can lead to early osteoporosis and an increase in stress fractures. This is common with the female athlete restricting calories. Even slight dehydration can effect an athlete's performance. Most athletic people should consume at least 2-3 quarts of fluids per day. One should drink at least 2 cups of water prior to activity, 4-8 ounces every 15 minutes, and 2 cups for each pound of body weight lost after activity.