Ocnutrition’s Blog

EAT RIGHT With Color. EAT RIGHT For A Healthier You
February 26, 2011, 7:38 pm
Filed under: General Nutrition, Heart Health

Did you know that March is National Nutrition Month? The theme for this year is “Eat Right with Color” because an easy way to focus on eating right is to focus on eating with color. Including a colorful variety of fruits and vegetables on your plate creates a rainbow of colors and serves as the foundation for a healthful eating plan. Adding a splash of colorful seasonal foods to your plate makes for more than just a festive meal. A rainbow of foods creates a palette of nutrients.

• Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risk. Examples of fruits include green apples, grapes, honeydew, and kiwi. Vegetable choices include artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach.

• Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers. Fruit choices include apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple. Vegetable selections include carrots, yellow pepper, yellow corn and sweet potatoes.

• Purple and blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks. Fruits to include: blackberries, blueberries, plums, raisins. Vegetables to include: eggplant, purple cabbage, purple-fleshed potato.

• Red may help maintain a healthy heart, vision, and immunity, and may reduce cancer risk. Fruits to choose: cherries, cranberries, pomegranate, red/pink grapefruit, red grapes and watermelon. Vegetables to include: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes.

• White, tan and brown foods contain nutrients that may promote heart health and reduce cancer risk. Include fruits such as bananas, brown pears, dates and white peaches. Include vegetables such as cauliflower, mushrooms, onions, parsnips, white potatoes and white corn.

When shopping for “color” choose a variety of seasonal fruits and vegetables and if need be opt for frozen or dried fruits and vegetables which are available throughout the year. Instead of grilled chicken, mashed potatoes and cauliflower, paint a more colorful plate such as grilled chicken topped with salsa, mashed sweet potatoes, asparagus and spinach salad with orange slices. A colorful meal is not only visually appealing; it contains a variety of nutrients and what’s more it’s chockfull of flavor. Let color be your guide to more nutritious, flavorful and satisfying meals.

This information was brought to you by Robyn Moss, MS, RD and OC Nutrition, Your Trusted Source for Health & Nutrition Advice. OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills and Long Beach. If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788

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