Aren’t this is Exciting? What is it with food Rainbow. Something that is Truly colorfully healthy! Eat a food rainbow refers that you should make sure that you have red, greens, yellows and all the bright colours on your plate. Nature is full of colours and colours are such a positivity in itself. Same as your wardrobe has so many colorful clothes and so much versatility to make you look good on your outer side, similarly your plate must have variety of eatables, fruits and vegetables of all colours to keep you good from inside. This is a very healthy choice and everyone should opt it. We choose and eat food based on their taste, their cost, and their easy availability. The manufacturers have done a great job in creating foods that are inexpensive, easy to eat, and rich in sugar, fats and oils just to make them taste good and tickle you’re your tastebuds. But, wise decision is not to fall prey to the alluring tastes rather be cautious about your choice and choose the colourful.
“Eating brightly coloured fruits and vegetables can keep you fit and healthy and protect against certain cancers, arthritis, heart disease, cataract and even premature ageing” , says Juliette Kellow
When parents choose to use rainbow as a nutritional guide, you are fortifying that your kids are benefiting a wide spectrum of vitamins and minerals and other nutrients provided by each colour group. Making a choice to eat all five colour groups and sticking to them every day is superb way to maintain the good health of your kids and yourself.
Why to eat Food Rainbow?
Now the question may arise that what is the point in having a colour in diet anyway or why to include food rainbow in your diet? There’s one word to that: PhytoChemicals, also known as Phytonutrients. These are natural chemical compounds found in all plants. They safeguard against diseases and provide health benefits in humans and plants. Phytochemicals in veggies and fruits give them their colour. Each colour has its own vitamins, minerals and phytonutrients that helps in maintaining health of your family and keep it happy and prosperous. Eating a versatile fruits and veggies gives energy to the bodies of kids which help them in learning, growing playing and thriving. Different colours of fruits and vegetables signify different phytonutrients that each have, therefore using rainbow colours as a guide. It is great way of ensuring a wide range of phytochemicals in your children’s diet. A colourful rainbow diet is most appropriate way to keep a healthy body. It is one of the best defenses against cancer, chronic disease, heart disease or diabetes! So, here’s the rainbow guide to choose from the variety of colour foods in your plate from each colour group. There are so many more than you realize. Know about them and eat them everyday.
Green: The fruits and vegetables coloured green by a pigment called cholorophyll. They contain phytochemicals such as indoles and glucosinolates and nutrients such as beta-carotene, folate, iron and calcium. A good intake of these antioxidants can act as natural sunglasses and prevent age-related macular degeneration which is a leading cause of blindness and also help in protecting against cancer. You can choose from variety of green vegetables and fruits like apples, grapes, kiwi fruit, avocado, peas, spring onions, beans, spinach, Brussels sprouts, lettuce, asparagus, broccoli, leafy cabbage, cucumber, watercress, peppers, spring greens etc.
Blue/Purple: The fruits and veggies coloured purple or blue contains phytochemicals called Anthocyanins. Many of these also contain ellagic acid and proanthocyanidins. Anthocyanins helps to keep heart healthy and reduces the risk of strokes. Good intakes of anthocyanin also helps to improve co-ordination and short term memory in old age as well as better vision. Researches have also shown that proanthocyanidins may help to protect against urinary tract infections. Many fruits and veggies like grapes, blackcurrants, blackberries, grapes, blueberries, prunes, plums, raisins, red onions, red cabbage are purple or blue in colour, from which one choose according to their taste.
Red: There are two main pigments that give fruits and vegetables their red colour which are Lycopene(a carotenoid) and Anthocyanins (a flavonoid). Many of these are also rich in vitamin C. Anthocyanins present in red fruits keep the heart healthy, help in fighting cancer, improve vision and memory and avoid urinary tract infections. Tomatoes, guava, watermelon are a very good source of Lycopene, which help in protecting against cancer, especially prostate cancer. We absorb lycopene more easily when foods have been heated, so processed tomatoes are better than raw. One can choose Red fruits and veggies from among raspberries, strawberries, cranberries, pomengranates, apples, rhubarb, watermelon, guava, tomatoes, pepper, radishes and potatoes.
Orange/ Yellow: Yellow and orange fruits contain carotenoids such as beta-carotene and beta-Cryptoxanthin. They are also a good source of Vitamin C. Most yellow and orange foods are packed with beta-carotene, which the body converts to vitamin A , so is good for vision in dim light and maintaining the skin. These fruits and veggies can be apricots, mangoes, peaches, papayas, cantaloupe, oranges, pineapple, grapefruit, galia melons, sweet potatoes, swede, butternut squash, yellow and orange peppers, pumpkin, sweetcorn etc.
All those different colours in your plate, add to plenty of textures and flavours, making meals, simply not just healthy but also more satisfying and enjoyable. Recognise, What colour is your diet?
Happy Eating is Healthy eating. Be colourful. Eat colourful.
