What Color
is Your Food?
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Scientists are regularly reporting new health benefits associated with fruits and vegetables. Aiming for at least five a day is a worthwhile goal. Eating a variety of different colors of fruits and vegetables every day is a new way of thinking about meeting the goal.
Think of the colors of the rainbow. Fruits and vegetables
are available in the colors of the spectrum — red, orange, yellow, green
and blue/purple. White fruits and vegetables are nutritious, too!
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Red fruits and vegetables are colored by natural plant pigments called "lycopene" or "anthocyanins." Lycopene in tomatoes, watermelon and pink grapefruit, for example, may help reduce risk of several types of cancer, especially prostate cancer. Lycopene in foods containing cooked tomatoes, such as spaghetti sauce, and a small amount of fat are absorbed better than lycopene from raw tomatoes.
Anthocyanins in strawberries, raspberries, red grapes and other fruits and vegetables act as powerful antioxidants that protect cells from damage. Antioxidants are linked with keeping our hearts healthy, too.
These are some examples of the red group:
Orange/yellow fruits and vegetables
are usually colored by natural plant pigments called "carotenoids."
Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin
A, which helps maintain healthy mucous membranes and healthy eyes. Scientists
have also reported that carotenoid-rich foods can help reduce risk of cancer,
heart disease and can improve immune system function.
One study found that people who ate a diet high in carotenoid-rich
vegetables were 43 percent less likely to develop age-related macular degeneration,
an eye disorder common among the elderly, which can lead to blindness.
Carotenoids also may be good for your heart. One study
found that men with high cholesterol who ate plenty of vegetables high in carotenoids
had a 36 percent lower chance of heart attack and death than their counterparts
who shunned vegetables.
Citrus fruits like oranges are not a good source of vitamin
A. They are an excellent source of vitamin C and folate, a B vitamin that helps
reduce risk of birth defects and helps keep our hearts healthy.
Some examples of the orange/yellow group include:
Green fruits and vegetables
are colored by natural plant pigment called "chlorophyll." Some
members of the green group, including spinach and other dark leafy greens, green
peppers, peas, cucumber and celery, contain lutein. Lutein works with
another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and
egg yolks to help keep eyes healthy. Together, these chemicals may help reduce
risk of cataracts and age-related macular degeneration, which can lead to blindness
if untreated.
The "indoles" in broccoli, cauliflower, cabbage
and other cruciferous vegetables may help protect against some types of cancer.
Leafy greens like spinach and broccoli are also excellent sources of folate,
a B vitamin that helps reduce risk of birth defects and helps keep our hearts
healthy.
Some examples of the green group include:
Blue/purple fruits and vegetables are colored by natural plant pigments called "anthocyanins."
Anthocyanins in blueberries, grapes and raisins act as powerful antioxidants
that protect cells from damage. They may help reduce risk of cancer, stroke
and heart disease. Other studies have shown that eating more blueberries is
linked with improved memory function and healthy aging.
These are some examples of the blue/purple group:
White fruits and vegetables
are colored by pigments called "anthoxanthins." They may contain
health-promoting chemicals such as allicin, which may help lower cholesterol
and blood pressure and may help reduce risk of stomach cancer and heart disease.
Some members of the white group, like bananas and potatoes, are good sources
of the mineral potassium, too.
Some examples of the white group include:
How are you doing?If you're like many Americans, your plate may benefit from some added color from fruits and vegetables. 1. Write down all the fruits and vegetables
you ate yesterday, or keep track of what you eat today. Did you have
any fruit for breakfast? Lunch? Snacks? Dinner? 2. What color groupings did you
try?
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This menu for a day is missing fruits and vegetables. Add some fruits and vegetables to each meal or snack, and try to include some fruits and/or vegetables from each color grouping. Keep the main items the same. There are no "right" or "wrong" answers. A colorful menu follows, with a nutrition analysis of both menus.
Menu 1
Breakfast
Oatmeal (1 cup) with low-fat milk (½ cup)
Whole wheat toast (1 slice) with peanut butter (1 tsp.)
Coffee (1 cup)Lunch
Roast beef (3 oz.) with mustard (1 tsp.) on whole wheat bread (2 slices)
Low-fat milk (1 cup)Snack
Graham crackers (4)
Ice waterDinner
Grilled pork chop (4 oz.)
Wild rice blend (½ cup)
Dinner roll (1)
Angel food cake (1 slice) with whipped topping (1 Tbsp.)
Low-fat milk (1 cup)
Colorful and nutritious menu makeover
Menu 2
Breakfast
Oatmeal (1 cup) with raisins (¼ cup) and low-fat milk (½ cup)
Whole wheat toast (1 slice) and raspberry jam (1 Tbsp.)
Orange juice (¾ cup)
Coffee (1 cup)
Lunch
Roast beef (3 oz.) sandwich on whole
wheat bread (2 slices), lettuce (2 leaves), tomato (1 slice) and onion (1 slice)
Vegetable soup (1 cup)
Mini-carrots (7)
Low-fat milk (1 cup)
Snack
Graham crackers (4)
Apple slices (1 medium apple)
Ice water
Dinner
Grilled pork chop (4 oz.)
Wild rice blend (½ cup)
Steamed broccoli-cauliflower blend (½ cup)
Spinach and strawberry salad (1 cup greens, ¼ cup berries)
Dinner roll (1)
Angel food cake (1 slice) with whipped topping (1 Tbsp) and blueberries (¼ cup)
Low-fat milk (1 cup)
Snack
Banana (1)
As the following table shows, adding fruits and vegetables increases nutrients essential to good health without adding lots of calories and fat. The Nutrition Facts label doesn't list all the beneficial phytochemicals in a more colorful diet -- like lycopene and lutein -- but they are included in the table below.
------------------------------------------------------------------- Nutrient Menu 1 Menu 2 ------------------------------------------------------------------- *Calories 1667 2010 *Protein (g) 83.6 92.6 *Total carbohydrate (g) 235 335 *Fat (g) 47 43 *Saturated fat (g) 17.6 (88.7% RDI**) 13.5 (68%RDI) *Sodium (mg) 3,147 (131% RDI) 3,595 (150% RDI) *Fiber (g) 19 (76% RDI) 36 (145% RDI) *Sugars, total (g) 44.7 138 *Iron (mg) 11.8 (65% RDI) 17 (94% RDI) *Calcium (mg) 983 (98% RDI) 1,184 (118% RDI) *Vitamin C (mg) 8.8 (15% RDI) 250 (417% RDI) *Vitamin A (IU) 1,745 (35% RDI) 18,261 (365% RDI) Vitamin E (IU) 7 (24% RDI) 11 (37% RDI) Folate (�g) 183 (46% RDI) 406 (102% RDI) Lycopene (�g) 0 1,815 Lutein and zeaxanthin (�g) 0 2,294 Beta-carotene (�g) 15.8 6,173 Vitamin K (�g) 32 (41% RDI) 337 (422% RDI) ------------------------------------------------------------------- *Listed on Nutrition Facts label **RDI = "Recommended Daily Intake." RDIs are based on U.S. Recommended Daily Allowances. Key: g = grams; mg = milligrams; IU = International Units; �g = micrograms
Eat a variety of food groups from all the food groups every day. Check the strategies you will try:
To preserve nutrients when preparing fruits and vegetables, consider these tips:
Improperly handled fruits and vegetables can become contaminated with Salmonella and E. coli, potentially leading to foodborne illnesses. Fresh fruits and vegetables should be washed well with plenty of running water to be safe. Cross contamination must also be avoided. Follow these tips to keep produce safe from store to home:
Set some goalsList two goals about adding colorful fruits and vegetables to your
diet. Check back in a month to see your progress. Then set some new ones!
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www.aboutproduce.com —Produce Marketing Association site with information on nutritional content, selection and recipes for a wide variety of produce.
www.5aday.gov — National Cancer Institute site with tips on meal planning, budgets and recipes.
www.5aday.com — Produce for Better Health Foundation site with produce selection and storage tips, recipes and background information.
www.ag.ndsu.nodak.edu/food — NDSU Extension Service Food and Nutrition site; click on "Prairie Fare" for nutrition and recipe information about all the food groups.
For more information on this and other topics, see: www.ag.ndsu.nodak.edu
FN-595, August 2003
County Commissions, North Dakota State University and U.S. Department of Agriculture cooperating. North Dakota State University does not discriminate on the basis of race, color, national origin, religion, sex, disability, age, Vietnam Era Veterans status, sexual orientation, marital status, or public assistance status. Direct inquiries to the Executive Director and Chief Diversity Officer, 202 Old Main, (701) 231-7708. This publication will be made available in alternative formats for people with disabilities upon request, 701 231-7881.
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