Color Your Plate for Better Health
Next time you have a meal, look at your plate. What colors do you see? If it’s mostly white and brown, your diet might be lacking!
To maintain a healthy diet, you need foods from all the food groups, which means a colorful plate. Just eating meat and potatoes won't provide the essential vitamins and minerals needed for optimal health—colorful fruits and vegetables are essential!
Colors to Include in Your Diet
If you want a balanced diet, here are some colors to aim for:
Green
Green foods like peas, kale, spinach, and dark leafy lettuces contain lutein, which helps maintain good vision and may reduce the risk of macular degeneration and cataracts. Broccoli, cabbage, and brussels sprouts contain indoles, which can help lower cancer risk.
Yellow and Orange
Yellow and orange foods, such as oranges and carrots, are high in bioflavonoids and antioxidants that support heart health and maintain good skin and vision. Foods in this group include peaches, apricots, and sweet potatoes.
Blue and Purple
Blueberries, purple grapes, and blackberries contain anthocyanins, which may reduce the risk of heart disease, cancer, and cognitive decline. Dark purple foods are also rich in powerful antioxidants.
Red
Tomatoes, guava, and watermelon are rich in lycopene, known for its cancer-protective properties. Red foods, like cherries and red cabbage, are also high in antioxidants, supporting heart health and reducing cancer risks.
To achieve a colorful plate, aim for 5 servings of fruits and vegetables each day, including foods from all these color groups. You’ll be surprised at how much your health improves!
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