- Fiber- Improves the tone of G.I. tract muscles, decreases diseases like diverticular disease and colo-rectal cancer, binds fat and cholesterol, keeps us full longer, helps with weight loss, and encourages regularity.
- Vitamins and minerals- Increase immune system, support normal growth and development, and help cells do their job.
- Little fat and low in calories- It's virtually impossible to overeat on fruits and veggies. Filling your daily diet with fruits and vegetables will not contribute to pounds on the scale!
With this said, we need to step it up a notch by eating fruits and vegetables from every color in the rainbow. Each color provides a different nutrient that is specific to that color.
Helps with energy metabolism, needed to make new cells, supports vision and skin health
Foods: Leafy green vegetables, broccoli, green bell pepper, kiwi, green beans, asparagus
Vitamins: riboflavin, Vitamin B6, Folate, Vitamin C
Helps with immunity, iron absorption, amino acid metabolism, strengthens bone growth, antioxidant, helps maintain eye health
Citrus fruits, mangoes, cantaloupe, sweet potatoes, squash, carrots
Vitamins: carotenoids (vitamin A) and antiodants (vitamin C)
Helps prevent cancer and strong antioxidants to fight free radicals
Foods: apple, tomatoes, cranberries, rhubarb, red peppers, strawberries
Vitamins: Lysopene, anthocyanins (antioxidants)
Also contains antioxidants and phytonutrients to help fight free radicals
Foods: blueberries, plums, purple cabbage, eggplant
Vitamins: anthocyanins (antioxidants)
White, Tan and Brown
Contain nutrients that may promote heart health and reduce cancer risks.
Foods: banana, brown pear, dates and white peaches, cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn.
Adding a variety of color to your plate will not only look prettier, but has long lasting benefits to your health!
The American Dietetic Association (found here) has and will always be the "goldstandard" for nutrition. Every Registered Dietician must pass their boards through this organization and is backed up with legitimate research and science. The ADA never succombs to current fads or trends in the diet industry.