This blog post is a continuation of The Busy Mom’s Guide to Eating Well.
Step 5: Vary the colors of your vegetables and fruits every day; the different colors offer varied nutrients that are essential to our health
Do you eat the same thing day after day? We are creatures of habit and we know what we like. But to really get all the nutrients we need for good health and vitality, we need to vary the foods we eat, and especially vary the fruits and vegetables we eat. One of the best ways to make sure we are getting a wide range of nutrients, including the super-antioxidants called bioflavonoids, is to eat a whole host of colorful fruits and veggies.
My family has a chart that hangs on our refrigerator; it is a check list for all the colors we eat in a day. To check off a particular color, we must have eaten a wholefood, like fruits, vegetables, legumes, nuts and seeds. Artificial colors don’t count! Juice does not count; the plant-source fiber is too important. Here’s a sample of what hangs on our fridge. How many colorful foods can you count … and eat in a day?
Red
Apples, Applesauce, Beets, Cranberries, Beans (adzuki, kidney), Grapes, Pomegranate, Raspberries, Cherries, Red Peppers, Strawberries, Red Onions, Plums, Radishes, Tomato, Watermelon, Goji Berries
Orange
Nectarines, Pumpkin, Squash (acorn, butternut),Tumeric Root, Papaya, Oranges, Carrots, Cantaloupe, Orange Bell Pepper, Apricot, Yams, Sweet Potatoes.
Yellow
Mangos, Apples, Yellow Bell Peppers, Corn-on-the-cob, Lemon, Summer Squash, Succotash, Pineapple, Pears, Bananas, Ginger Root
Green
Broccoli, Green Peas, Brussels Sprouts, Cabbage, Cucumbers, Kale, Swiss chard, Collards, Lettuce, Olives, Spinach, Limes, Green Beans, Edamame, Bean Sprouts, Avocado, Zucchini, Pears, Celery, Asparagus, Apples, Snow Peas, Bok Choy, Artichoke, Arugula, Okra
Blue/Purple
Bell Peppers, Blueberries, Blackberries, Figs, Kale, Prunes, Raisins, Grapes, Plums, Olives, Carrots, Cabbage, Boysenberries, Eggplant, Potatoes
White/Tan
Chickpeas, Lentils, Cauliflower, Coconut, Garlic, Garlic, Almonds, Cashews, Walnuts, Peanuts, Mushrooms, Onions, Shallots, Sesame Seeds, Sunflower Seeds, Flax Seeds.
Try to eat one, or better yet TWO, from each category every day! Whenever possible choose the highest quality (organic) foods your budget allows … I promise it is an investment in your future self. And feel your health flourish.
Somewhere over the rainbow
Red, Green, Yellow, and Blue
Dreams of good health
Really do come true!
The Mommy Tune-up is a blog solely devoted to the busy mom’s pursuit of sanity and good health!
