Eating By Color
A Rainbow of Health Benefits
Red produce contains fiber, vitamins and phytochemicals, such as lycopene and anthocyanins, which help prevent cancer, neurological and aging diseases, improve diabetes and increase your chances at a healthy heart.
Excellent examples of RED produce are:
- beets
- cherries
- cranberries
- kidney beans
- pink grapefruit
- pomegranates
- quinces
- radicchio
- radishes
- raspberries
- red apples
- red bell peppers
- red chiles
- red currants
- red grapefruit
- red grapes
- red onions
- red pears
- red plums
- red potatoes
- rhubarb
- strawberries
- tomatoes
- watermelon
ORANGE / YELLOW produce contains fiber, vitamins and phytochemicals, such as carotenoids, which aid in the health of mucous membranes, vision, to prevent heart disease, cancer and strengthen the immune system.
Excellent examples or ORANGE / YELLOW produce are:
- apricots
- butternut squash
- cantaloupe
- carrots
- corn
- golden beets
- golden kiwifruits
- golden raspberries
- grapefruit
- kumquats
- lemons
- mandarins
- mangoes
- nectarines
- orange bell peppers
- orange cauliflower
- oranges
- orange tomatoes
- papayas
- passion fruit
- peaches
- pears
- persimmons
- pineapples
- plantains
- pumpkins
- rutabaga
- sweet potatoes
- tangelos
- tangerines
- yellow apples
- yellow bell peppers
- yellow kiwifruits
- yellow peppers
- yellow potatoes
- yellow summer squash
- yellow tomatoes
- yellow watermelons
- yellow wax beans
- yams
WHITE / TAN produce contain fiber, vitamins and phytochemicals, such as anthoxanthins, which contribute to lowering blood pressure, cholesterol and to reduce the probability of stomach cancer and heart disease.
Excellent examples of WHITE / TAN produce are:
- bananas
- bok choy
- cauliflower
- celery root
- fennel
- garlic
- ginger
- jerusalem artichokes
- jicama
- onions
- kohlrabi
- leeks
- mushrooms
- parsnips
- plantains
- potatoes
- shallots
- tan figs
- tan pears
- turnips
- water chestnuts
- white asparagus
- white beans
- white corn
- white eggplant
- white nectarines
- white peaches
GREEN produce contain fiber, vitamins and phytochemicals, such as lutein, which aids in healthy vision, to prevent cancer and heart disease as well as birth defects. It also makes bones, teeth stronger and boosts the immune system.
Excellent examples of GREEN produce are:
- artichokes
- arugula
- asparagus
- avocados
- bok choy
- broccoli
- broccoli rabe
- brussel sprouts
- celery
- cucumbers
- endive
- green apples
- green beans
- green bell peppers
- green cabbage
- green chiles
- green grapes
- green herbs
- green onions
- green peas
- green tea
- honeydew melon
- kale
- kiwifruit
- leeks
- lettuce
- limes
- okra
- peas
- snow peas
- spinach
- sugar snap peas
- Swiss chard
- watercress
- zucchini
BLUE / PURPLE produce contain fiber, vitamins and phytochemicals, such as anthocyanins and flavanoids, which prevent memory loss, cancer, stroke, heart disease, promote urinary health and boost immunity.
Excellent examples of BLUE / PURPLE produce are:
- black currants
- black tea
- elderberries
- blackberries
- blueberries
- eggplants
- figs
- lavender
- plums
- purple asparagus
- purple bell peppers
- purple carrots
- purple cauliflower
- purple cabbage
- purple grapes
- purple kale
- purple potatoes
- purple-tip Belgian endive
- prunes
- raisins
BROWN grains, seeds and nuts contain contain fiber, vitamins and phytochemicals that lower blood cholesterol, reduce the risk of some cancers, diabetes, heart disease and stroke.
Excellent examples of BROWN grains, seeds and nuts are:
- almonds
- amaranth
- barley
- black beans
- black-eyed peas
- borlotti beans
- brazil nuts
- brown rice
- bulgur wheat
- cannellini beans
- cashews
- chestnuts
- couscous
- flaxseed
- garbanzo beans
- hazelnuts
- kasha
- kidney beans
- lentils
- lima beans
- macadamia nuts
- millet
- navy beans
- oats
- peanuts
- pecans
- pine nuts
- pistachios
- polenta
- pumpkin seeds
- quinoa
- sesame seeds
- soy beans
- split peas
- sunflower seeds
- walnuts
- whole wheat
Remember to eat a minimum of 5 servings of fruit and vegetables a day, with a goal of 9 servings of fruit and vegetables. A serving consists of:
- 1/2 cup canned, frozen fruits or vegetables
- 1 medium piece of fruit
- 3/4 cup of fruit or vegetable juice
- 1 cup of raw leafy greens
- 1/4 cup dried fruit
Maybe you are unsure how to add these extra servings or nutrients into your diet. Well, I have some tips!
- Start off in small quantities.
- Add something new to your salad, soup, omelet, smoothie or casserole.
- Try using your favorite spices and your favorite cooking method. In my house, roasting with garlic, salt, pepper and olive oil is a winner.
- Try new foods when hungry.
- Use canned pumpkin in place of oil in cake recipes!
- Try adding some fruit to your next bowl of cereal.
For more information or recipe ideas, check out these articles: Oven Roasted Vegetables, Whole Grains Are Best, Health Benefits of Nuts, Quinoa, and Healthy New Year.
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