By: Nikki Nies
Have you ever noticed that processed, fried and fast food often have one color in common? Brown and white. Have you realized that fruits, veggies and whole grains have another color in common? Actually, multiple colors–Rainbows. They’re not just for artists to refer to their color palette. Sorry for the stereotype, but thinking of rainbows are a great way check and balance system
Color | Examples of Food | Benefits |
Red | Tomato, watermelon, guava, cherries, Ruby Red grapefruit, snapper meat, red peppers |
|
Orange | Pumpkin, sweet potato, yams, carrots, mangos, oranges |
|
Yellow-orange | Orange, lemon, grapefuit, papaya, banana, peach, squash, lemons |
|
Green | Spinach, kale, collard, arugula |
|
Green-white | Broccoli, brussel sprouts, cabbage, cauliflower |
|
White-green | Garlic, onion, chive, aspargus |
|
Blue | Blueberries, grapes, plums, blackberries |
|
Red-purple | Grapes, berries, plums, purple cabbage, cranberries |
|
Brown | Whole grains, legumes |
|
White | Mushrooms, onions, cauliflower, potatoes and garlic |
|
Using this reference, if you’re stumped what to serve with your chicken or you don’t know what you should add to your smoothie use this quick guide to check if you’ve got enough “colors” in your meal to complete a rainbow. Not only will meals be more pleasing to the eye with a more varied plate, but the health benefits are numerous and one will be consuming more nutrients than the processed foods that usually stick to one color.
Suggestions on how to incorporate more varied colors into one’s everyday lives:
- Add fresh fruit to breakfast cereal, oatmeal, smoothie, yogurt, etc.
- Add cranberries, carrots, beets, etc. to salad
- Swap white potatoes with sweet potatoes
- Swap broccoli for cauliflower, squash and/or purple cabbage
- Have fresh fruit on the table or counter to grab on the go
Source: http://voices.yahoo.com/the-health-benefits-white-foods-5250155.html?cat=51
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