Add more colors to your daily eating and let the power of food work to your advantage. It is well known that we have to eat healthy. We see it in TV commercials, magazines, books, online and everywhere we look. But how can we make healthy eating simple? Through colors.
Basically, the more colors you put onto your plate the more nutritious it will be for you. Healthy eating is not only about restricting the amount of calories you ingest but also about making savvy choices in order to give your body all of the nutrients it needs for a long and healthy life.
The American Dietetic Association encourages you to get into healthy eating habits by releasing a color guide to help you lighten up your plate:
Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks:
- Fruits: avocado, apples, grapes, honeydew, kiwi and lime
- Vegetables: artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach
Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers:
- Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple
- Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes
Purple and blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks:
- Fruits: blackberries, blueberries, plums, raisins
- Vegetables: eggplant, purple cabbage, purple-fleshed potato
Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks:
- Fruits: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon
- Vegetables: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes
White, tan and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks:
- Fruits: banana, brown pear, dates and white peaches
- Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn.
It is important to mention that no color stands above the other. Our body needs the whole color range that produce has to offer.
Following this guide not only will help you meet your nutritional needs but it will also make your dishes look more tempting and appetizing. Don’t wait any longer to take the power of food into your own hands.
