With March being National Nutrition Month (coincidentally my birthday month as well), I wanted to do a little “blog series” offering simple tips and tricks to sneak some healthy habits into your day to day life. I’m a big believer that repetition is key in remembering information and putting it to use (ex. how else do I explain why I STILL know how to use y=mx+b?), so although you might’ve heard some of what I have to say before, I don’t think it’ll hurt to say again. And hey, maybe you’ll learn a little something new? Riiight?. In all seriousness, these are tips and tricks that I continue to remind even myself of on a daily basis, and felt that having them written down would help serve as a quick resource for myself and you đ
I think Pocahontas had the right idea with her famous rendition of “Colors Of the Wind“. However, while she may want to paint with all the colors of the wind, I prefer to eat with all the colors of the wind. Seriously, how boring is a plate of all beige? I’m much more content with a bowl of foods that range from red to green to blue, and try to make a conscious effort to include a wider range of color in my diet daily. Besides making foods more aesthetically appealing, the different colors of various foods also play a role in the nutritional value. While Vitamin C is great and all (#seeyascurvy), our bodies also need many other vitamins, minerals and nutrients to be able to function at its peak performance. Rather than memorizing the individual nutrients found in each different food, I like to instead go by colors. Huh?
Umm..what does the color of our food have to do with the nutrient content? More than some might think! Our foods cover the whole spectrum of ROY G BIV – you know we’ve got red apples, orange(ish) peaches, yellow bell pepper, green asparagus, blueberries, indigo plums(?), and purple eggplant. These various fruits and veggies are given their distinctive colors from the natural plant pigments found in each. We have anthocyanins, carotenoids, chlorophyll, lycopene, and anthoxanthins, to name a few, and each is responsible for the distinctive colors between different foods. Now, I won’t bore you with the science and biochemistry of these different pigments, but will instead enlighten you on where you can find them and what they are good for. Let’s dig in:
Red fruits & veggies:
the pigment found in many fruits and veggies of the red variety is known as lycopene, or anthocyanins. This pigment may help in reducing the risk of many types of cancer, and also acts as an antioxidant to protect cells from free radical damage. Lycopene is most commonly found in tomatoes, while you can find anthocyanins in a wide range of red berries. Incorporate more red foods into your diet by throwing some tomatoes on a salad or in a sandwich, topping your cereal or yogurt with fresh or frozen strawberries, or popping a few frozen grapes as a quick and easy snack! I personally love snacking on strips of bell pepper – pair it with hummus and you’ve got a filling, nutritious and easy snack!
Orange fruits & veggies: these foods are packed with carotenoids, sometimes referred to as beta-carotene or Vitamin A. Vitamin A helps in maintaining healthy mucous membranes, sharp eyesight, and glowing skin. It can also help in reducing risk for some cancers as well as heart disease. Vitamin A also help boost immunity, which is important during winter months when the flu and stomach bug are rampant. While the citrus fruits listed do not contain the carotenoids that carrots and sweet potatoes do, they are host to the well-known Vitamin C, which I think we all know is important for resisting infection and illness. Vitamin C is important for a few other reasons as well. When eaten with iron-rich foods, it helps the body absorb more iron – vital for healthy, strong blood. Likewise, Vitamin C helps to build strong teeth, bones, muscles and skin. A few ways I get in orange veggies: roasted sweet potatoes with a little olive oil make a healthier alternative to fries, throwing steamed butternut squash on top of a bed of spinach with pomegranate seeds, and cutting up a fresh juicy peach to top my oatmeal with.
Yellow fruits & veggies: Many of these foods have the same benefits as the orange fruits and veggies do, offering carotenoids and Vitamin C to help boost immunity, good eyesight, and strong bones. Try subbing spaghetti squash in place of regular spaghetti, throwing corn in a taco salad, or snacking on a banana with peanut/almond butter! One of my favorite sweet snacks since I gave up sweets is frozen pineapple chunks – I could eat a whole bag and not feel like a 890 lb whale, it’s great!!!
Green fruits and veggies: easily the most abundant of colors, you can find green fruits and vegetables with every turn of your head at the grocery store. The same pigment that turns tree leaves green is also responsible for making broccoli, asparagus and spinach green as well, and that is chlorophyll! Some green veggies also contain “lutein” which acts as an antioxidant to help fight free radicals. However, lutein is also known to work with xeaxanthin to aid in eye health. (You can find xeaxanthin in egg yolks, corn and red peppers). Making scrambled eggs or an omelet with spinach and red peppers is a great way to reap this benefit! The cruciferous veggies such as broccoli, cabbage and brussel sprouts contain “indoles” that can help aid in cancer protection. Spinach, kale, arugula, collard greens and many other leafy green veggies are great sources of folate. Folate is an especially important nutrient for pregnant women, as its role in the production of DNA and RNA aids in reducing the risk of birth defects in infants. Folate also helps in reducing the risk of anemia as well. I love roasting asparagus, broccoli, and brussel sprouts to have as a simple side or a fancy salad topping (made with spinach – double whammy!). Avocado toast is my JAM, and also offers a great source of potassium. 
Blue & Purple fruits and veggies: naturally colored via “anthocyanins“, an antioxidant that helps protect our cells from free radical damage, potential heart disease, hypertension and obesity. This pigment has even been found to help promote cognitive function, so why not throw a few blueberries in your morning oatmeal or cereal before a big test? Other ways to incorporate these foods in your diet? Dice up a red onion for a salad or sandwich topping, make your own trail mix and include raisins, figs and prunes, or try “eggplant pizza bites”, using slices of eggplant as the crust. 
White & Beige fruits and veggies (and others): The final color category is colored by a pigment known as “anthoxanthins“, which can help lower bad cholesterol as well as blood pressure. Including foods high in anthoxanthins in your diet may help reduce your risk of stomach cancer and heart disease as well. Get your fix by including garlic and onion in your stir fry meals, making cauliflower “rice”, or homemade fries from potatoes. Bananas and potatoes are also great sources of potassium, and are great foods to eat if your body is in a dehydrated state. I wanted to include the other non-fruit or veggie foods on this list to show that “beige” doesn’t always mean bad! Quinoa and brown rice are both great whole grains to include in your diet. What makes them better than that normal white bread or rice many people eat? Quinoa and brown rice still contain the outer bran layer, the nutrient packed germ and the energy-boosting inner endosperm, whereas white bread has had everything but the endosperm removed. These foods, along with chickpeas, are all things I include in my diet week to week, especially on days or in meals that I’m not consuming any animal meats or protein sources.
Annnnd, I believe that’s all I’ve got for ya! The advice to “eat the rainbow” is given by nutritionists and Registered Dietitians all the time, but there is good reason why other than the fact that it makes your plate more ‘gram worthy. Consuming a variety of different-colored foods helps to ensure we are also consuming a variety of vitamins, minerals and nutrients that will help us to stay as healthy as possible. I try to incorporate at least 3-4 different colors in each meal I eat – how many do you think you can manage?
