BS, Dietetics and Nutrition
When you eat your daily meals, do you think about how much their color affects their nutrients? It may surprise you to learn that the colors of the fruits and vegetables you eat regularly indicate their nutrient profile. These nutrients include necessary carbs and fiber, but also phytonutrients like antioxidants, vitamins, and minerals. The good news is that it’s hard to go wrong when you aim to increase variety in your diet. Choose a selection of colors, and you might feel even better than you expected.
Reasons to Fill Your Diet With Color
You’ve probably heard of people who ate so many carrots that they actually turned orange. While this is an extreme example of eating a colorful diet, it illustrates how the nutrients in the foods you eat affect your skin, energy, immune system, and more. Your body has a recommended daily value of all different kinds of nutrients, from the beta carotene that turns pumpkins orange to the antioxidants in your favorite blueberries and grapes. It’s wise to avoid overloading on any one food, but thankfully that’s an easy goal to achieve.
Eating a Rainbow
Before you start constructing a rainbow fruit charcuterie board to the delight of your family, it’s a good idea to understand which nutrients you can expect from each food. Although there is plenty of variation even within food types, the colors can help give you a clue. Consider these options to make the perfect rainbow plate for your health goals.
Red
Red fruits and vegetables are full of antioxidants like lycopene that can help you maintain a healthy immune system, improve your heart health, and more. Pretty much any red-tinted produce item will do, but definitely take an opportunity to try these:
- Tomatoes
- Red berries, like strawberries or raspberries
- Cherries
- Watermelon
- Red beets
- Red onions
The bonus is that many of these are also rich in Vitamin C, for a great immune booster.
Orange and yellow
If you want to promote your eye health, improve your immune system, or reduce your risk of heart disease, load up on your favorite orange and yellow fruits and vegetables. These colors tend to be high in beta carotene, which is converted to Vitamin A, and beta-cryptoxanthin. Head to the produce section to pick up:
- Citrus fruits, like oranges or tangerines
- Carrots
- Sweet potatoes
- Winter squash, such as pumpkins or acorn squash
- Stone fruits, like apricots or peaches
The added benefit is that many of these are great to eat year-round.
Green
Saving room on your plate for your greens can give you a host of minerals for bone growth and maybe even help your body fight carcinogens. Greens are loaded with iron, folate, calcium, and Vitamin K. Check out these options:
- Leafy greens, like spinach or kale
- Brassicas, such as collard greens or cabbage
- Green apples
- Kiwis
- Peas
- Herbs
The best part is that you’ll never get bored with the variety you have.
Blue and purple
To keep your brain in fighting form for years to come, feel free to go bananas for blue and-purple colored produce. These fruits and vegetables have anthocyanins that help you fight aging, especially for memory and brain health. Get a selection of the following:
- Blueberries
- Purple grapes
- Blackberries
- Eggplant
- Plums
A half-cup or more each day can help you stay on top of work and the challenges of life as you get older.
White and brown
Although white and brown might not seem like they fit in the rainbow, they still provide plenty of nutrients for you to consider. Add these to your regular diet to get a dose of potassium, fiber, and antioxidants that help with digestion and blood pressure:
- Cauliflower
- Potatoes
- Garlic
- Onions
- Mushrooms
These foods can also help you fill out your plate, so you feel satiated.
How to Get Enough Fruits and Vegetables in Your Diet
With a recommended 4.5 cups of produce each day, you might wonder how you can fit it all in. The best way to ensure that you have no trouble eating enough fruits and vegetables is to make them easy to eat. Choose options that you like and avoid buying so much of one kind that you get bored with it. Go for a different variety each week and be sure to include a range of colors. Don’t hesitate to take advantage of food service solutions that allow you to pick up a fruit salad or vegetable plate with ease.
When you think about increasing the variety of fruits and vegetables in your diet, you only need to look for the rainbow. Choosing your diet by color can improve the range of nutrients you get from the foods. By selecting these options, you can feel better, increase your energy levels, and build a healthier life.
