When you are planning meals and snacks you should aim to eat many different colors. Your plate should be very colorful and half of it should be vegetables. Each of the different colors of food indicates what they are good for and what nutrients they provide for the body. I encourage you to start by trying to eat one fruit or vegetable from every color group a day, when you can do that with no problem move up to having 2-4 with every meal.
|
Color
|
Foods
|
Nutrients
|
|
White
|
Mushrooms,
Onions, Ginger
|
Flavonoids (for
heart health and good cholesterol levels)
|
|
Purple/Blue
|
Blackberries,
Blueberries, Eggplant, Beets, Dark Beans
|
Anthocyanin
(good for healthy aging and memory)
|
|
Green
|
Peas,
Cucumbers, Kale, Honeydew, Broccoli, Gapes
|
Vitamin
K, Chlorophyll, Omega-3 Fatty Acids and Carotenoids(good for healthy eyes,
teeth and bones)
|
|
Yellow/Orange
|
Pumpkin,
Peaches, Butternut Squash, Carrots, Yellow Peppers, Oranges, Sweet Potatoes
|
Vitamin
A, Vitamin C and Beta-carotene(good for immune function, healthy heart and
eyes)
|
|
Red
|
Tomatoes,
Red Onion, Apples, Cherries, Red Peppers, Watermelon
|
Folate,
Vitamin C, Lycopene and Flavonoids
(good
for memory and healthy heart)
|
Live Healthy,
Nadia
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