For 2018

"Life is lived forward, but understood backward. It is not until we are down the road and we stand on the mountain looking back through the valley that we can appreciate the terrain God has allowed us to scale.” Jill Savage

Thursday, June 09, 2011

Thursday - eating a rainbow

Every one including myself is into good eating these days. I read an article that seemed interesting and easy - the way I like things and I thought I'd share it with my buds...

Eating the Rainbow for Good Nutrition

One of the simplest tricks to good nutrition is to eat a variety of colors. Here's how you can get the most from your fruits and vegetables.
By Wyatt Myers
Medically reviewed by Lindsey Marcellin, MD, MPH

Getting the maximum amount of vitamins and minerals from your diet just got a little easier.

Simply focus on picking a “rainbow” of different colors of fruits and vegetables — from dark leafy greens to bright citrus fruits.

“As the American Cancer Society says, each of the colors usually represents different nutrients,” says Kathy Taylor, RD, director of nutrition at Grady Memorial Hospital in Atlanta. “Eating from the rainbow ensures that you will be receiving a variety of nutrients.”

If you find yourself always choosing the same fruits and vegetables, open your mind to new flavors. For instance, if you’re an orange and apple fan, try peaches and plums. If iceberg lettuce or romaine are your salad mainstays, switch to dark leafy greens such as spinach or arugula.
Another strategy is to try new cuisines, especially Asian or Middle Eastern ones that use vegetables in flavorful ways in salads, soups, stews, and main dishes.

The Vitamins and Minerals of the Color Wheel

The nutrients in fruits and vegetables can often be categorized by their colors. Here are the vitamins and minerals you can expect to find in each:

Red. In fruits and vegetables, red is usually a sign of vitamin A (beta carotene) and vitamin C.Typically, red produce are also high in manganese and fiber. Choose red bell peppers, tomatoes, cherries, cranberries, raspberries, rhubarb, pomegranates, and beets. Red apples also contain quercetin, a compound that seems to fight colds, the flu, and allergies. Tomatoes, watermelon, and red grapefruit are loaded with lycopene, a compound that appears to have cancer-fighting properties.

Orange. Just a shade away from red, orange in fruits and vegetables signifies a similar vitamin and mineral profile. You’ll get vitamins C, A, and B6, potassium, and fiber in choices such as butternut squash, carrots, sweet potatoes, cantaloupes, oranges, pumpkins, orange peppers, nectarines, and peaches.

Yellow. Banana is probably the first yellow fruit that comes to mind — and it delivers potassium and fiber. You will also find potassium and fiber plus manganese, vitamin A, and magnesium in other yellow produce, such as spaghetti squash, summer squash, and yellow bell peppers.

Green. Dark leafy greens are packed with nutrients, and Taylor recommends adding a variety to your diet — this group offers far more vitamins and minerals than iceberg lettuce. Taylor’s favorite dark leafy green is spinach because of its rich lutein content, which aids eyesight, and folate, which supports cell reproduction. Broccoli and asparagus also contain these compounds.

Blue. Think blue, and you’re most likely picturing a bowl of blueberries, one of nature’s most powerful antioxidants. They are also loaded with fiber and make an incredibly versatile addition to your diet — eat them by the handful, sprinkle them on cereal, or add them to salads for a different and delicious taste, says Sylvia Melendez-Klinger, RD, founder of Hispanic Food Communications.

Purple. This group includes vegetables like red onions and eggplant, and fruits such as blackberries, Concord grapes, currants, and plums. Purple indicates the presence of anthocyanins, powerful antioxidants that protect blood vessels and preserve healthy skin. You can also find vitamin A and flavonoids in purple vegetables like radicchio, purple cabbage, purple potatoes, and purple carrots.

White. (?) White may not be much of a color, but white vegetables, such as cauliflower, rutabagas, and parsnips, still shine with vitamins and minerals like vitamins C, K, and folate, and they contain fiber. Don’t forget onions and garlic, which have a compound called allicin that seems to protect the heart and blood vessels from damage.

If your fruit and vegetable basket has been limited to carrots and apples, exploring the rainbow of choices available at your local farmers’ market or produce department will reward you with a bounty of vitamins and minerals as well as delicious meals.

Did you also hear not to drink from soda type of cans without washing it first. This is true. Where is has been stored - probably has tat urine on it - which is poison to us - sorry - but I am trying to help you here. (Thanks Linda).

Check the expiration dates on packages like pancakes and cake mixes that have yeast which over time develop spores. Apparently, the mold that forms in old mixes can be toxic! Throw away outdated pancake mix, Bisquick, brownie mixes etc. IF IT has mold in it or anything that looks like mold.


"Age is just a matter of the mind...if you don't don't matter!"


Pat MacKenzie said...

Thanks Sandie for the timely reminder for good eating. Eating the rainbow is a great idea.

Lisa @ Two Bears Farm said...

The more colorful it is, the more appealing! Yum :-)

Sandra said...

heres to your health, Cheers! this is all good and the odd thing is i am watching doctor oz on TV and his whole show is on this subject. he has a dog there now that is 40 pounds overweight, he says food is important in pets to.

Flora said...

Yes we try to eat and rainbow...and thank you for all that info regarding goodness in the different colours!!

Flora said...

Yes we try to eat and rainbow...and thank you for all that info regarding goodness in the different colours!!

That corgi :) said...

this was great to read, Sandie. I know I get in a rut sometimes with veggies/fruit but it is good to see it from this perspective that different colors have different nutrients and our bodies need a cmobination of it all! thanks for the info about soda cans too! you know, I kicked my soda habit after we moved. I used to have one in the afternoon, maybe two on hot summer days. I decided we didn't need to spend that money when water would do so we just stopped buying it (I was a diet coke or pepsi fan). So healthy eating can be accomplished, we just need to keep working on it!

have a good day!


Betty (picture circa 1951) said...

I'm not too adventurous when it comes to trying new things, but I might just give it a try.

Anonymous said...

I love eating a rainbow!..I see blue, for blueberries, I had a good feeling about my favorite little fruit.

Changes in the wind said...

We must be thinking int he same directions...I am cleaning out my pantry.

Susan said...

Nice job on the rainbow info, Sandie. We DO need to eat a colorful array of fruits and veggies. Susan

Ginny said...

I am really strict with expiration dates! When I shop, I never buy the first of anything on the shelf, I reach back and get the freshest with the latest date!! Phil knows this now and he will always reach in the back for me. I also go through my food cabinets every month or two and throw out expired things.

Kim @ Stuff could... said...

We do need to eat rainbow colors! Thanks...

Starry Dawn said...

I love rainbows, Sandie.
Lovely post and amazing blog that you've got over here, Sandie.
Thank you for sharing your great writing talents with the world!!
God bless you, Sandie, and those you love!!
I still got troubles with the Blogger in Internet.
I hope and pray you'll get this message. I hope we may remain in touch. You've got My Email, if you wish to write to me at anytime, Sandie. I am available, sweetie.
All the best.
Love in Christ,
Poet Starry Dawn.

Sue @ Not the Good Scissors! said...

What a great way at looking at the vegetables. I am chuckling to myself right and thinking how timely this post is. I am on my lunch break and just got back from the Farmer's Market across the street from my office. So far, I into about half of the Rainbow. Orange=for the most delicious oranges I have every had. No kidding. I am going to back in a few minutes to get some more. Yellow=for the yellow squash. The first fresh squash of the season for me. And Green=for some beautiful green beans which I will be making this weekend.
Have a blessed day, Hugs Sue

P.S. I know I have been MIA. I have been a little under the weather for the last few weeks. I was blaming everything on allergies but it turned out to not be allergies but something that required antibiotics. Feeling like a million bucks now!!!

Love Of Quilts said...

I like knowing the amount of vitamins and minerals that is in all the different fruits and vegetables.Trish

Anonymous said...

Great post about nutritious food :)
Never thought about the rainbow, thanks for reminding me. Will have to try it :)

You're right about the age, it's just a number.

Karen Lange said...

Love the rainbow idea! Such a good way to remember. :) Thanks for the tips and great info.
Have a wonderful weekend,

Sharon said...

The dancing hippo is very cute!

OK, you've convicted me about eating better. I've done my work in the last two years, losing my extra weight. But, I still don't eat very healthy. I've heard of this rainbow way of eating - I'll have to try it more often...

thanks for the reminder...

Debbie said...

This is a fascinating article. I'm going to save it to my files. I tend to get stuck in a rut with my vegetables. I need to explore different color options.

And, is there something wrong with blogger again? This just came up on my homepage, but it says that you posted 10 hours ago.

UGH. Things like that get me all ferhoodled.

Knitty said...

You do realize that one big bowl of Superman ice cream covers all the colors you mentioned, right? LOL!

Linda @ A La Carte said...

I need to continue to strive for better eating habits!!

Chris Graham said...

Sandie I taught pre-K for 30 years
and it was a wonderful way to approach healthy eating.
It is not only delicious but visually appealing.