Every year, the American Dietetic Association focuses our attention on returning to the basics of healthy eating. This year, National Nutrition Month's theme is to "Eat Right with Color," to encourage consumers to remember to include a colorful selection of fruits and vegetables.
The recently released 2010 Dietary Guidelines for Americans, suggest an increased focus on Plant-Based Diets,combined with lean meats, fish, poultry and low-fat dairy products produce a rainbow of colors on the plate that serve as the foundation for a healthful eating plan.
You can "eat right with color" by selecting these foods daily:
Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.
Fruits: cherries, cranberries, pomegranate, red/pink grapefruit, red grapes and watermelon.
Vegetables: beets, red onions, red peppers, red potatoes and tomatoes. Green produce indicates antioxidants and may help promote healthy vision and reduce cancer risks.
Fruits: avocado, apples, grapes, honeydew,kiwi and lime.
Vegetables: artichoke, asparagus, broccoli, green beans, green peppers, leafy greens and spinach. Purple and blue foods may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.
Fruits: blackberries, blueberries, plums, raisins.
Vegetables: eggplant, purple cabbage, purple-fleshed potato. Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.
Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple.
Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes. White, tan and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks.
Fruits: banana, brown pear, dates and white peaches.
Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn.
The San Diego Union Tribune
8 March 2011