by Dr. Regina Campbell
Foods that are in high fiber and rich in vitamins are usually colorful. Try to eat as many vegetables and fruit to ensure you have a good source of nutrients. When you prepare your meals a good habit to develop is to have more colorful foods than beige or white. Foods that are colorful tend to be less processed food and fresh while beige or white tends to be processed foods. The more colorful foods the better source of vitamins you are receiving. Try to have a ratio of 2 to 1 colorful foods to beige or white foods. For example a good meal would constitute a green salad (with color), steamed green beans and asparagus and salmon. If you have to have the beige or white food then you can substitute wild rice for steamed greens so you would have had at least the ratio of 2 colorful foods to the 1 beige or white food (a green salad and asparagus is the 2 and wild rice is the 1). I find this approach has been most successful for me and it helps with keeping a good digestive system. In addition to vegetables eating 1 to 2 fruit is a good source of nutrients as well. You must remember you are what you eat thus remember eating is about developing an appetite that will yield your desired results. When you eat more vegetables and fruit you are prone to a healthier eating life style.
Read the article by Care2 on adding color to your plate:
“Did you know that adding color to your plate may add years to your life?
The natural pigments that make fruits and vegetables so colorful can also help protect your body from common diseases and illnesses as you age. Think color! The bright red of ripe tomatoes, strawberries, cherries, and cranberries; the brilliant orange of carrots; the vibrant green of kiwifruit and kale; and the dramatic purple of Concord grapes.
Scientists in labs across the country have made astounding discoveries about the health benefits of highly pigmented fruits and vegetables, which contain disease-fighting compounds called phytonutrients. These powerhouses act as a rogue police force, fighting off free radicals that cause cancer and a host of other enemies that increase your risk of heart disease, diabetes, osteoporosis, and more. Here’s just a sampling of the health benefits of eating colorful fruits and vegetables.
* The red in tomatoes helps reduce the risk of heart disease, prostate cancer, and other types of cancers.
* The yellow in corn protects against macular degeneration, the number-one cause of blindness in the elderly.
* The orange in carrots and sweet potatoes helps prevent heart disease by lowering cholesterol and helps reduce the risk of stroke.
* The green in dark, leafy greens helps prevent cancer.
* The blue in blueberries helps protect memory and motor function as you age, and helps fight cancer and heart disease.
* The purple in Concord grapes and grape juice helps prevent heart disease.
So when you’re filling your shopping cart or your plate, think the more color, the better!”