A word from our Dietetic Intern.

Colorful Cooking!

Think black is slimming? Try green, red, orange, yellow, blue, and white! When it comes to eating fruits and vegetables, a more colorful plate will benefit your waistline and health. Most Americans would benefit from eating less brown/beige colored foods and incorporating more colorful fruits and veggies into their diets. Experts agree that a rainbow of colorful fruits and vegetables should be part of everyone’s diet. Plant produce is naturally low in fat, high in fiber, and chock full of natural chemicals that are responsible for disease-fighting nutrients that can protect us against chronic diseases like cancer, heart disease, and more. The idea of adding color to your plate isn’t just about visual appeal…the deeper the color, the more nutritious!

Here is a basic rundown of nutrients based on color:

Red: These foods are rich in lycopene, which reduces the risk of Prostate, Breast, and Skin Cancer by ridding the body of free radicals that can damage genes. Examples: tomatoes, beets, cherries, raspberries, strawberries, red apples, watermelon, pink grapefruit, red pepper, beets, and guava.

Fresh ideas:

·         Add sliced red peppers to scrambled eggs in the morning.

·         Drizzle beets with red wine vinegar and olive oil, then roast in the oven. Or sauté with garlic and onions.

·         Cut up some fresh strawberries to top homemade oatmeal.

Blue/Purple: These foods are loaded with anthocyanins, a powerful antioxidant that protects cells from damage which may help reduce the risk of heart disease, cancer, and stroke. Some studies have even shown that eating more blueberries is linked with improved memory function and healthy aging. Examples: Blackberries, blueberries, eggplant, figs, plums, prunes, purple grapes, raisins, red onion.

Fresh ideas:

·         Add blueberries into your pancake batter or morning smoothies.

·         Pop a few raisins before or after a workout for an extra pick-me-up!

·         Puree plums, pour it into ice cube trays, and freeze it to use for drinks (especially good in summer!).

Orange/Yellow: These foods contain alpha- and beta-carotenes, which are thought to improve cell-to-cell communication, night vision, and slow cancer. These foods are also high in vitamin C, which protects cells and boosts immunity. They are also reported to help reduce the risk of cancer, heart disease, and maintain healthy mucous membranes. Examples: oranges, tangerines, papayas, nectarines, carrots, mangoes, winter squash, sweet potatoes, peaches, pears, pumpkin, corn, yellow peppers, apricots, pineapple.

Fresh ideas:

·         Grill pineapple rings for a turkey or veggie burger topping.

·         Make some pumpkin pancakes or pumpkin muffins (canned pumpkin is great)!

·         Instead of frying sweet potatoes, mash or bake them.

·         Core pears, drizzle with honey, and bake for a sweet dessert.

·         Add grated carrots to your spaghetti sauce…you won’t even know it’s there!

Green: These foods contain sulforaphane, isothiocyante, and indoles, which are thought to stimulate liver genes to make compounds that break down cancer causing chemicals. Leafy greens are excellent sources of folate, a B vitamin that helps reduce the risk of birth defects. Examples: green apples, artichokes, asparagus, green beans, broccoli, brussels sprouts, green cabbage, spinach, kale, (and all other leafy greens), cucumbers, green grapes, honeydew melon, kiwi, lettuce, limes, green onions, green peppers, zucchini, avocado.

Fresh ideas:

·         Steam and toss spinach or kale with garlic, lemon juice, and olive oil, or use the leaves to top a sandwich.

·         Make guacamole using avocado! Or mix with lime juice and a bit of olive oil for a creamy salad dressing.

·         Add leafy greens to homemade soups for an extra kick of nutrition.

White: These foods contain anthoxanthans which may help lower cholesterol and blood pressure. They have been shown to help reduce the risk of stomach cancer and heart disease as well. Examples: bananas, cauliflower, garlic, ginger, mushrooms, onions, parsnips, potatoes, turnips.

Fresh ideas:

·         Mix raw onions into your salads, guacamole, and other dips.

·         Use bananas as the base of your smoothies for a creamy texture.

·         Sauté mushrooms with garlic, spinach, and a bit of olive oil as a side to your dinner.

Do yourself a favor and add more vibrant color to your diet. Try something new this week – your body will thank you!

 -Lauren