Variety is key!

Making your plate colorful is an important concept to understanding how to consume a balanced meals. Often times we go without purple, orange and yellow fruits and vegetables and we never think twice about it. It's easy to remember to include something green but what about the rest of the colors. Below are some meals that I prepared that were colorful and full of nutrients!

Whole Wheat Rigatoni with Sauteed Spinach, Zucchini, Tomatoes and Goat Cheese

Mexican Pizza:

The base is refried beans topped with spinach, avocado, tomatoes, black bean, corn and Monterey and cheddar cheese

Mixed Green salad topped with Pickled Beets, Blueberries, Goat Cheese and Green Onions

Variety of Colors = Variety of Nutrients

Green = Lutein and indoles are found in green fruits and vegetables.

Benefits: strong bones, teeth, vision, may be able reduce the risk of cancer.

Red = Lycopene and anthocyanins are found in red fruits and vegetables.

Benefits: Increase hearth health, memory function, and lower the risk of some cancers.

Orange/Yellow = Vitamin C, carotenoids and bioflavonoids are found in orange/yellow fruits and vegetables.

Benefits: Promotes heart health, vision, and boost your immune system.

Purple/Blue = Anthocyanins and phenolics are found in purple/blue fruits and vegetables.

Benefits: Help with urinary tract health, memory and healthy aging.

White = The photochemical allicin is found in white produce.

Benefits: Heart health.

Consuming a colorful diet of fruits and vegetables is an easy approach to maintaining a healthful diet!

Happy Coloring!

Little Chef-titian