Hello everyone! I’m glad people enjoyed reading about how jogging/running is actually pretty good for the knees and joints. 🙂 And again, each and every one of our bodies is different, so what works for one person may not work for the next. That’s the way the world works I guess!
On to other things… I came across another article at work today that got me thinking. By the way, I am the self-proclaimed queen of research. Give me a topic, any topic, and I guarantee that I will find at least three meaty sources for you. That’s what grad school and working in HR will do for you! Ok, enough of that.
The article I came across today talked about the role of color in our meals. Personally, I think I’m a pretty healthy eater. I try to incorporate different food groups into my daily eats, and I am cognizant of how nutritious my meals are in terms of calories, fat, sodium, vitamins, etc. However, I don’t generally plan my meals around color, which is unfortunate because not all fruits and vegetables are created equal. The article addresses the different food color groups and provides a guide with examples and nutrition facts that I thought were interesting and blog worthy. 🙂
RED: Red fruits and veggies include red onions, beets, red peppers, tomatoes, pomegranates, watermelon, cherries, red apples, cranberries, strawberries, raspberries, red grapes…
This color group contains lycopene and anthocyanins, which are both linked to cancer prevention, heart health, memory function, and urinary tract health.
GREEN: Green fruits and veggies include broccoli, spinach, celery, asparagus, brussel sprouts, kale, artichokes, green peppers, peas, avocado, kiwi fruit, honeydew melon, green apples, green grapes, limes…
This color group is rich in lutein, zeaxanthin, and indoles, which are compounds thought to help prevent cataracts and age-related macular degeneration.
ORANGE and YELLOW: Orange and yellow fruits and veggies include sweet potatoes, yellow peppers, corn, yellow squash, carrots, cantaloupe, grapefruit, mango, yellow figs, peaches, nectarines, pineapples…
This color group is full of carotenoids, bioflavonoids, and vitamin C, which all promote a healthy heart, vision, immunity, and a reduced risk for some cancers.
WHITE and TAN: White and tan fruits and veggies include cauliflower, mushrooms, onions, garlic, jicama, potatoes, turnips, bananas, brown pears, dates…
This color group is rich in anthoxanthins, which may help lower cholesterol and blood pressure and prevent heart disease. Also allicin, which is found in onions and garlic, and selenium, which is found in mushrooms, may promote heart health and reduce cancer risks.
PURPLE and BLUE: Purple and blue fruits and veggies include cabbage, eggplant, black olives, blueberries , blackberries, raisins, plums, prunes, figs…
This color group contains anthocyanins, phenolics, and resveratrol, which may help reduce the risk of some cancers, stroke, and heart disease, as well as improve memory.
I think I’m pretty good with the whole color thing about 70% of the time (without much thought and effort), but I know I could be better. So, I don’t know about y’all, but all this information has me rethinking my meal plans a little.
Do you make a conscious effort to incorporate as many colors as possible into your meals? What’s your favorite color group?! If I absolutely had to choose, I would pick the RED group. 🙂
Speaking of colorful meals, let me tell you about tonight’s dinner. My mom made spicy Pav Bhaji over the weekend and packed some for me and my sister to take back with us. She’s the best! Pav Bhaji is a very popular dish in Gujarat, the state in India that my family is from. Pav is a term for bread, and Bhaji is a term for veggie based curry. Because of all the dark spices that are used to make this, the only color you see is brown. Don’t let that fool you though because this dish is made with lots of colorful veggies including cauliflower, potatoes, onions, garlic, tomatoes, peas, and eggplants.
Goodnight, y’all! Have a great night!