Posted Mar 15, 2011
When kids color pictures, they use a variety of bright colors and it instantly makes their mom or dad smile. By eating different colored foods we can make our bodies have that same feeling … smile from the inside. The American Dietetic Association wants us to “Eat Right by Color” this year for National Nutrition Month. Foods that have more color often contain more nutrients and antioxidants which have many health benefits. The more color you have on your plate the more variety you are getting into your diet. As you get more variety, your diet naturally becomes more balanced. See how you can get more color and nutrients into your diet.
Red – Red foods like apples and berries can provide pectin, a form of fiber, and phenols. Both great for your heart. Tomatoes have lycopene which has been shown to help with certain cancers and heart disease. Canned tomatoes actually can have more lycopene than their fresh counterparts. Add some to your pasta tonight!!
Orange – Carrots and sweet potatoes have beta carotene which helps with our eyesight. You can also get more orange color from salmon which is a great source of omega 3 fatty acids that help our heart and mind. Try having fish like salmon twice a week.
Green – Dark green leafy vegetables like spinach are chock full of nutrients and antioxidants. Sneak spinach into turkey wraps instead of iceberg lettuce or mix spinach into pastas and casseroles to provide more nutrition. Have a salad every night with dinner.
Blue/Purple – Blueberries, grapes, and purple cabbage all provide phenols that can provide anti-aging benefits. Try topping your next salad with beets and feta cheese. Add blueberries to your yogurt or cereal in the morning.
Tan – Whole grains like brown rice, quinoa and whole wheat pastas are going to provide plant stanols, fiber and magnesium that are good for your heart and provide satiety. Use them more often than white grains to add more color and get better nutrition.
Strive to get each of these colors daily in your diet to create a plate that makes you smile and will brighten your health.
Sarah Ludmer RD, LDN is the senior nutritionist for Del Monte Foods.
© 2011
Distributed by McClatchy-Tribune Information Services.