Nutrition360

Color your plate

“Variety is the very spice of life, that gives it all its flavor.”  – William Cowper (1785)captured-food-500x124

Including a variety of fruit and vegetables in our diet helps provide the vitamins and minerals our bodies need to function and perform optimally. Consuming a range of colors helps you obtain the differing nutrients found in the diverse color of fruit and vegetables. Apart from the nutrient value, fruit and vegetables are a great source of fiber, which facilitates a healthy digestive system and satiety. Research has shown that the additive and combined effects of the complex mixture of phytochemicals from a diet rich in fruit and vegetables are responsible for their effective antioxidant and anticancer properties rather than a vitamin supplement.

    • 5+ a day is the minimum recommendation
    • 1 serving size ~1/2 cup or the size your palm
    • Try a new fruit or vegetable and experiment with a new

Red fruits and vegetables

Examples: Tomatoes, Watermelon, Rhubarb, Red Onions, Radish and Red Peppers

Contains nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin which have been shown to have anti-cancer, anti-inflammatory and anit-microbial effects as well as being rich in anti-oxidants to scavenge free radicals.

Orange and Yellow fruits and vegetables

Examples: Gold Kiwi

Fruit, Lemon, Carrots, Butternut Squash, Yellow pepper, Kumara, Pineapple, Sweet cornContains beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C which has been reduce age-related macular degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals.

Green fruits and vegetables 

Examples: Broccoli, Avocadoes, Asparagus, Kiwi fruit, Brussel sprouts, Cabbage, Silver beet, Spinach, Peas, Zucchini, Green Beans and Celery

Contains chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene which reduce cancer risks, lower blood pressure and LDL cholesterol, support retinal health, fight harmful free-radicals, and boost immune system activity.

Blue and purple fruits and vegetables

Examples: Egg Plant, Blueberries, Blackberries, Purple Grapes, Prunes, Raisins, Purple Cabbage Contains lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, they support retinal health, lower LDL cholesterol, boost immune system activity as well as having anti-inflammatory and anti-cancer properties to fight the free radicals.

White fruits and vegetables

Examples: Bananas, Brown Pears, Dates, Onion, Garlic, Ginger, Mushrooms, Parsnips, Potato, White

Peaches and Cauliflower Contains beta-glucans, Epigallocatechin gallate (EGCG), Secoisolariciresinol diglucoside (SDG), and lignans which all provide powerful immune boosting and anti-cancer activity.

You don’t have to remember everything above when at the supermarket just remember to Color Your Plate!

Celine Evans, RD

celine@nutrition360.ca
(778) 531 4360

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