Eat Your Colors!

Leave a comment

September 11, 2013 by thehealthyheartcenter

It is well known that eating lots of fruits and vegetables is key to a healthy and balanced diet. In fact the MyPlate recommendation is to make half your plate fruits and vegetables. Research shows that eating a variety of different colored vegetables insures intake of many important nutrients. Each pigment has it’s own unique and beneficial properies.

 

Red: antioxidants such as lycopene and anthocyanins

Great for: memory function, heart health, urinary-tract health

Ex: Tomatoes, watermelon, grapefruit, guava, raspberries, strawberries, cranberries, beets, red apple skins, red cabbage, red onion, red beans

 

 Orange/Yellow: beta-carotene and bioflavonoids along with important vitamins such as C, E, and folate.

Great for: eyes, bone health, immune system, heart health

Ex: Carrots, sweet potatoes, butternut squash, cantaloupe, mangos, apricots, peaches, oranges, lemons, tangerines, clementines, peaches, papaya, apricots, nectarines, pineapple, yellow pepper

 

Green: lots & lots of phytochemicals, vitamins, minerals, fiber

Great for: eyes, bones, dental health

Ex: Kale, spinach, leafy greens, romaine, broccoli, honedew, kiwi, broccoli, cabbage, brussel sprouts, arugala, peas

 

Blue/Purple: flavonoids, phytochemicals, anthocyanins, Vitamin C, folic acid and polyphenols

Great for: reducing risk of cancer, memory funtion, healthy aging, urinary tract health

Ex: Blackberries, blueberries, purple grapes, elderberries, prunes, raisins, plums, eggplant

 

White: phytonutrients, allicin

Great for: heart health, maintaining good cholesterol levels

Ex: Garlic, onions, leeks, scallions, chives, shallots, cauliflower, bananas, pears, mushrooms, potatoes

 

Not only does eating a variety of colors provide you with enhanced health benefits but it also makes it easier to consume the recommended 5-servings a day! This will brighten up your children’s meals and you can turn it into a fun game for them to play. Have them think of a fruit and vegetable for each color that they may enjoy. If you have trouble getting your kids to eat their fruits and vegetables try making art out of them. Below are some pictures of creative ways to make them fun to eat!

Image

use: strawberries, almonds, chocolate chips

 Image
 carve kiwis with toothpicks and use blackeyed peas for eyes
These photos originally appeared in family fun magazine
 
Sources: http://www.familydoctormag.com/nutrition/1470-fruit-and-vegetable-colors-what-they-mean.html, http://www.fns.usda.gov/tn/healthy/5_Day/5_day_color_way.pdf
 
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Contact Dr. Gauvin!

Tele- 703-485-0470

Main Office:
14130 Noblewood Plaza
Suite 306
Woodbridge, VA 22193
TheHealthyHeartCenter.com

Enter your email address to follow THHC blog and receive notifications of new posts by email.

Join 27 other followers

Authors

Dr. Wali Gauvin

Kendra Fink RD CPT

Jessica Griffin: Intern

Julianna Yi: Intern

Marielle Mangano: Intern

Jackie Page: Intern

%d bloggers like this: