This month dietitions are encouraging you to add color and nutrients to meals, "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 dietician, Karen Ansel (ADA).
Make your grocery list from the choices below and brighten up your plate in every season.
Green produce indicates antioxidant potential 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 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.
- Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple
- Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes
Purple and Blue options 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
Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.
- Fruits: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon
- Vegetables: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes
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
Half Plate Rule
Fill half your plate with a variety of colorful fruits and vegetables. For additional options in the color palette, choose frozen or dried fruits and vegetables available throughout the year.
You can nurture your body and mind just by adjusting your attitude towards food and how you interact with it. Consider the what, when, where, and why of eating, plus emotional eating and nonjudgmental eating. Enjoy your meals, guilt free! Find out about 4 Simple Steps to start eating RealeWell.
If you wish to explore how mindful eating can become a form of prayer, RealeWell also offers an optional faith perspective.