Brighten Up Your Diet

​Many chronic conditions, such as hypertension and diabetes, can benefit from a healthier diet. Becoming more color conscious of what you eat is one of the easiest ways to incorporate healthier choices in to every meal.  Americans tend to eat a lot of beige, highly-processed foods. Adding one or two colors to each meal through a wide variety of fruits and vegetables adds essential elements to your diet that have positive health benefits. With so many fruits and vegetables to choose from, it is easier than you think to brighten your plate at each meal.

Red

  • Beets, cherries, cranberries, pink grapefruit, pomegranates, radishes, raspberries, strawberries, tomatoes, and watermelon.
  • Rich in lycopene, flavonoids, vitamin C, folate, quercetin and anthocyanin.
  • These phytonutrients help to fight cancer, improve circulation, lower inflammation and aide in blood pressure management.

Orange

  • Apricots, cantaloupe, carrots, mangos, nectarines, oranges, peaches, pumpkin, yams.
  • Rich in vitamin A, beta-carotene, vitamin C, lutein, folate.
  • These phytonutrients and vitamins help reduce the risk of cancer, heart disease and stroke as well as boost the immune system and protect vision.

Yellow

  • Lemons, pineapple, squash, sweet corn, yellow peppers.
  • Rich in lutein, vitamin C, manganese, hesperetin, zeaxanthin.
  • These help protect against age-related macular disease and cataracts and osteoporosis, and suppress the growth of cancer cells.

Green

  • Artichokes, asparagus, avocado, bok choy, broccoli, cabbage, cucumbers, kale, peas, spinach, zucchini.
  • Rich in folate, folic acid, vitamin C, vitamin K, potassium, carotenoids and omega-3 fatty acids.
  • These help protect against cancer, prevent birth defects, lower blood pressure and boost your immune system.

Blue

  • Acai berries, blackberries, blueberries.
  • Rich in anthocyanins and choline.

​Need more green in your diet? Try this Kid Friendly Green Monster Smoothie...

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