Taste the Rainbow – How to Eat a Nutritious and Colorful Diet
When you plate is packed full of color, it makes your meal much more appetizing and helps pack your diet full of much needed nutrition. But have you ever wondered what all those colors represent when it comes to your nutrition? Here’s a quick run-down:
- Red: Red fruits and vegetables contain vitamin A (beta carotene) and vitamin C, and are typically high in manganese and fiber. Choose red bell peppers, tomatoes, raspberries, rhubarb, and beets.
- Orange: Orange fruits and vegetables have vitamins A, C, B6, potassium, and fiber. Choose items such as carrots, sweet potatoes, oranges, pumpkins, orange peppers, and peaches.
- Yellow: Banana packs a punch with potassium and fiber. Other nutrients you’ll find in yellow fruits and vegetables include manganese, vitamin A, and magnesium.
- Blue: Blueberries—one of nature’s most powerful antioxidants—are loaded with fiber.
- Green: Dark, leafy greens are packed with nutrients. Nutrient-dense greens include: avocado, sugar snap peas, green peas, broccoli, asparagus, green grapes, and zucchini.
- Purple: This group includes vegetables like red onions and eggplant, and fruits such as blackberries, Concord grapes, currants, and plums. Purple indicates the presence of powerful antioxidants that protect blood vessels and preserve healthy skin.
- White: White vegetables, such as cauliflower, rutabagas, and parsnips shine with nutrients like vitamins C, K, and folate, and they contain fiber.
So next time you dish up, pack your plate full of color. Just remember to practice mindful eating to ensure that you’re not getting unneeded calories. For more tips on healthy eating, check out these Wellness Toolkits.