UNAA PROGRAMS
WELLNESS AND HEALTH:
COLOR AS A GUIDE TO NUTRITION
"Food variety supplies different nutrients, so to maximize the nutritional value of your meal,
include healthful choices in a variety of colors."
CHICAGO – While the trees may be bare in March, there are still plenty of colorful and nutritious foods to fill your plate. During the 2011 National Nutrition Month®, the American Dietetic Association encourages everyone to add color and nutrients to your meals through this year's theme: "Eat Right with Color."
"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, each with a different bundle of potential benefits for a healthful eating plan," says registered dietitian and ADA Spokesperson Karen Ansel.
"Healthy eating includes more than counting calories alone. In fact, most children don't get enough of all the essential nutrients critical to normal growth and development," says Ansel.
Ansel offers ways to brighten up your plate in every season with this quick color guide.
GREENS:
Green produce indicate Antioxidant potential, may help promote healthy vision, reduce cancer risks.
1 - Fruits: avocado, apples, grapes, honeydew, kiwi and lime.
2 - Vegetables: 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.
3 - Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple.
4 - Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes.
PURPLE AND BLUE:
Purple and Blue options may have antioxidant and anti-aging benefits that help with memory, urinary tract health. Also reduces cancer risks.
1 - Fruits: blackberries, blueberries, plums, raisins
2 - Vegetables: eggplant, purple cabbage,
purple-fleshed potato
REDS:
Red indicates produce that may help maintain a healthy heart, vision, immunity, reduce cancer risks.
1 - Fruits: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon
2 - Vegetables: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes.
WHITE, TAN AND BROWNS:
White, tan and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks.
1 - Fruits: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon
2 - Vegetables: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes.
I would like to challenge you all to walk or be physically active 5 times a week for a minimum of 30 minutes, check out the health benefits at www.everybodywalk.org
EAT MORE VEGETABLES AND EXERCISE:
Ansel recommends choosing a variety of colors when shopping for seasonal fruits and vegetables.
"And for additional options in the color palette, choose frozen or dried fruits and vegetables available throughout the year," she says.
"Instead of grilled chicken and mashed potatoes, consider painting a more colorful plate, such as grilled chicken topped with salsa, mashed sweet potato, asparagus and spinach salad with orange slices. A colorful meal is not only visually appealing, but it also contains a variety of nutrients and is quite flavorful," Ansel says.
VEGETABLES ARE DELECTABLE
For more information on how to "Eat Right with Color," visit ADA's National Nutrition Month website for a variety of helpful tips, fun games, promotional tools and nutrition education resources.
For nutrition questions you can email me at : jean@healthyyounutrition.com
~Jean Kigozi -Nyende, Registered Dietitian
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