Colors are our friends!!

Eat a rainbow of colors often!!

 

 

 

Who wants to eat a plate of food with plain drab colors. It really does not sound appetizing at all. There are so many benefits to eating more colors other than they just look more appetizing. Different colored foods play different roles in the body. You should aim for at least three colors at every meal and two servings of fruit and three servings of vegetables over the course of the day. Every meal should include fruits and vegetables because of their fiber and nutrient contents.

 

 

If you eat 3 colors each night at dinner that will add up to over 500 servings of vegetables over 6 months.

 

 

 

 

 



Red foods are packed with phytochemicals like lycopene and anthocyanin's, red foods help increase heart and circulatory health, improve memory, support urinary tract health, and decrease the risk of certain types of cancers. Some good red foods to eat are cherries, cranberries, red bell peppers, strawberries, red kidney beans,  red potatoes, rhubarb, beets and tomatoes.

 

 

Orange foods are high in antioxidants such as vitamin C, carotenoids, and bioflavonoids. Eating orange foods has been linked to skin and eye health, increased immunity, decreased risk of cancer, and a healthy heart. Some good orange foods to eat are carrots, oranges, sweet potatoes, peaches, apricots, cantaloupe, mangoes, tangerines, and butternut squash.

 

 

Pineapple, yellow peppers, corn, star fruit, and other yellow foods contain nutrients that promote good digestion and optimal brain function. High in alpha- and beta-carotenes, yellow foods have also been linked to increased immunity, a decreased risk of some cancers, and healthy eyes and skin. Some other good yellow foods are lemons, yellow watermelon, yellow tomatoes, yellow winter squash, and yellow apples.

 

 

Green fruits and vegetables contain varying amounts of potent phytochemicals such as lutein and indoles. Benefits include a lower risk of some cancers, improved eye health, rejuvenated musculature and bone, and strong teeth. Some good green foods are spinach, broccoli, kale, kiwi, avocados, honeydew, green peppers, green cabbage, green apples, zucchini, watercress, arugula, leafy greens, cucumbers, and Brussels sprouts.

 

 

These colorful foods get their bright hue from anthocyanin's, which have been linked with antioxidants and anti-aging properties in the body. Blue and purple foods help promote bone health, and have been shown to lower the risk of some cancers, improve memory, and increase urinary-tract health. The main benefit of blue and purple foods is increased circulation and microcirculation. Some good blue/purple foods are blueberries, plums, eggplant, purple grapes, figs, purple Belgian endive, purple-fleshed potatoes, purple asparagus, purple cabbage, and elderberries.


While many white foods are refined, like white bread and white rice, there are a lot of white foods that are packed with nutrients. White fruits and veggies have been linked to lower cholesterol, decreased blood pressure, and a lower risk of heart disease. The key benefit of white foods is increased immunity. Eating white foods helps enhance the immune system, the lymph systems, and aids in cellular recovery. Some good white foods to eat are garlic, onions, cauliflower, ginger, turnips, jicama, white corn, turnips, shallots, mushrooms, parsnips, Jerusalem artichoke, white peaches and white nectarines.

The goal should be to eat at least 1-2 from each color group every day. I sometimes find this hard to do. I try for as many colors as I can. I am still working on this. I like to eat a lot of colors, but I am still working on it. My kids do well with eating their colors. We are still working on it as a family. I know all of the benefits of colorful foods. The goal is to get more of them into my diet. Clean eating has really helped me a lot on my fitness journey. Eating the rich colorful fresh foods will only assist me in my fitness journey. Color is powerful on our plates.