Nature is smart; we just have to pay attention. Open your eyes to the brilliant rainbow of colors and allow yourself to choose the most nutritious, flavorful foods.
Vibrantly colored foods are generously blessed with vitamins, minerals and antioxidants, which can help protect against disease. For example, blue, red and purple fruits (e.g. berries, cherries, grapes) and vegetables -- including tomatoes, broccoli and peppers -- contain flavonoids, protective against tissue damage. And orange, red, yellow and dark green produce, such as sweet potatoes, oranges and deep green leafy veggies, contain carotenoids, which strengthen immunity.
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Fish and shellfish also come in many different colors; all are good sources of protein and are low in saturated fat and cholesterol. Some fish, especially fatty fish such as salmon and sardines, are rich in omega-3 fatty acids, a potent antioxidant. In addition, nuts and fruit oils (e.g. olive oil) contain a healthy balance of monounsaturated fatty acids and little saturated fat -- and some fiber, too.
Color your world and use the following chart to make healthy foods a daily habit. It's easy to do. One serving of vegetables is only one cup raw or half a cup cooked; a serving of fruit is only one small piece or a cup of berries. Add the latter to your cereal in the morning and make it a great day!
ORANGE
Fruits: mango; apricot; citrus such as orange, tangerines and clementine; melons such as cantaloupe, Crenshaw and honeydew
Vegetables: winter squash, sweet potato
RED
Fruits: cherries, raspberries, strawberries
Vegetables: radicchio, red pepper, tomatoes
GREEN
Fruits: avocado, olives
Vegetables: spinach, broccoli, kale, cabbage, artichoke, dark green lettuce like romaine
BROWN/TAN
Whole grains: bulgur wheat, hole wheat, millet, quinoa
Cereals: oatmeal, bran cereals
Nuts: all nuts (watch the portion size -- they're high in fat)
YELLOW/GOLD/CREAM
Fruits: lemons, bananas
Vegetables: summer squash, yellow peppers, corn
Fish: any fish that is broiled, baked or grilled
Oils: extra virgin olive oil, canola oil, walnut oil, sesame seed oil
BLUE/PURPLE
Fruits: blueberries and blackberries, plums, prunes, grapes, raisins
Vegetables: eggplant, purple (red) onions
WHITE
Soybeans: tofu, tempeh, soymilk
Dairy: nonfat milk, yogurt
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Susan Burke March is a registered and licensed dietitian and a certified diabetes educator who specializes in both general and diabetes-related weight management.
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