3.03.2010

Taste the Rainbow.

 Here are more reasons to eat fresh, whole fruits and veggies........  See if you can taste each part of the rainbow today? 
Other fun ideas to incorporate color into your diet: 
  • Have 1 color assigned for each day of the week; see how many fresh foods of that color you can incorporate into your meals/snacks.
  • When shopping with kids--- have them go on a treasure hunt for a fruit/vegetable of each color in the rainbow.
  • Next time you go to the grocery store, select one new fruit or veggie that you haven't ever tried.   
Information taken from 'Eating Well by Color' from Eating Well

RED FOODS:
Contain lycopene, a phytochemical that may help protect against prostate and breast cancers.
Eat these foods! 
  • Guava
  • Pink grapefruit
  • Red peppers
  • Tomatoes
  • Watermelon
ORANGE FOODS: 
Alpha and beta carotene make foods like carrots and sweet potatoes so brilliantly orange. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy. These phytochemicals also operate as antioxidants, sweeping up disease-promoting free radicals.
Eat these foods! 
  • Apricots
  • Cantaloupe
  • Carrots
  • Mango
  • Oranges
  • Papaya
  • Pumpkin
  • Sweet potatoes
  • Tangerines
  • Winter squash
Yellow & Green, (part 1) leafy greens
Many yellow and green vegetables are good sources of lutein and zeaxanthin, phytochemicals that accumulate in the eyes and help prevent age-related macular degeneration, a leading cause of blindness in older people. Leafy greens are also rich in beta carotene.
Eat these foods! 
  • Artichoke
  • Corn
  • Lettuce
  • Summer squash
  • Wax beans
  • Arugula
  • Chard
  • Collards
  • Mustard greens
  • Turnip greens
Green, part 2 -cruciferous
Cruciferous vegetables, such as broccoli and kale, provide compounds called indoles and isothiocyanates, which may help prevent cancer by amping up the production of enzymes that clear toxins from the body.
Eat these foods! 
  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Green cabbage
  • Kale
Blue and Purple / Deep Red
Blue, purple and deep-red fruits and vegetables are full of anthocyanins and proanthocyanins, antioxidants associated with keeping the heart healthy and the brain functioning optimally.
Eat these foods! 
  • Blackberries
  • Blueberries
  • Eggplant
  • Plums
  • Cranberries
  • Grapes
  • Radishes (red)
  • Raspberries
  • Strawberries 
  • What are ways that you incorporate the rainbow into your diet?

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