When you look at your plate during meals, do you see a variety of colors? If the answer is yes, you are probably eating highly nutritious foods. If not, you could be missing out on important nutrients during your day. More color usually indicates more nutritional value. All fruits and vegetables contain healthy fiber and natural chemicals known as phytonutrients that can help protect against heart disease, cancer and age-related cognitive decline, cataracts and macular degeneration. So fill your plate with fruits and vegetables, because these foods are naturally low in calories and nutritionally very powerful!
Red :Indicates the presence of lycopene, a phytonutrient that may help prevent cancer and maintain a healthy heart. Cooking actually concentrates the lycopene, making tomato sauce rich in it. Other foods rich in lycopene include red peppers, watermelon, pink grapefruit, cherries, cranberries, pomegranate, red grapes, beets, red onion, and red potatoes.
Orange: indicates the presence of beta-carotene, an antioxidant known to help prevent cancer and heart disease and help promote healthy vision and immunity. Foods rich in carotenes include carrots, cantaloupes, oranges, apricots, mangoes, papayas, peaches and pumpkins.
Yellow: these foods are also high in carotenes and limonenes, which are also important for cancer prevention and healthy eyesight. These include citrus fruits such as lemons and grapefruits, corn, bell peppers, bananas and squash.
Green: these contain the chemicals sulforaphane and isocyanine and indoles, all of which help ward off cancer by inhibiting carcinogens. Try including broccoli, Brussels sprouts, cabbage, Chinese cabbage, asparagus, green beans, leafy greens, kiwi, limes, and avocado.
Purple/Blue: contains antioxidants and anti-aging benefits to reduce memory, urinary tract health and cancer risk. Try blueberries, blackberries, prunes, raisins, eggplant and purple cabbage in your diet.
White/brown: the onion family contains allicin, which has antitumor properties. Other foods in this group contain antioxidant flavonoids such as quercetin and kaempferol. These food choices also promote heart health and reduce the risk of cancer. They include brown pears, dates, white peaches, cauliflower, mushrooms, turnips, potatoes and white corn.
Hopefully, after reading this list, you'll be motivated to include a variety of colorful foods in your meals and snacks. Add some fruit to your breakfast and grab chopped carrots and peppers with a humus dip for an afternoon snack. Add a tomato and avocado green salad for dinner, along with a stir-fry of carrots, pods, garlic, onion, mushrooms, and other favorites. Finish your dinner with a fresh piece of fruit for extra benefits.
