5 Tips to Eat Right with Color
By: Tanya Jolliffe,
DailySpark Blogger
3/14/2011 10:34 AM
: 24 comments
: 13,640 Views
If we were asked how to describe March, each of us would have a different answer. Some of us might respond with the old saying, "in like a lion, out like a lamb." Others might talk about the wearing of the green for Saint Patrick's Day. After last week's blog, some of you may respond about National Autoimmune Diseases Awareness Month.
Since 1980, March has been known as National Nutrition Month. The goal this year is the same as in previous years, to "help the public make informed food choices to develop sound eating and physical activity habits."
This year's theme is Eat Right with Color and is aimed to encourage people to include color on their plate. Last year we ask you if you were eating a rainbow and provided helpful tips to sneak fruits and vegetables into your meal and snack plans. We have also shared ideas about how to get kids to eat their veggies as easy as offering veggies as pre-meal snacks. We have also found that one of the top Secrets of Success for weight loss success was to eat more fruits and veggies.
If this is an area you still find a struggle, here are some additional tips that might help you eat with color during March and throughout the year.
During the 2011 National Nutrition Month®, the American Dietetic Association encourages everyone to add color and nutrients to meals by eating a rainbow of foods that create a palette of nutrients. Here is a calendar with additional tips to help you add more fruits and vegetables all year long.
What is your favorite color of fruit or vegetable? Some say blue foods are the least eaten color foods. Do you think that is true and if so, why do you think that is?
Since 1980, March has been known as National Nutrition Month. The goal this year is the same as in previous years, to "help the public make informed food choices to develop sound eating and physical activity habits."
This year's theme is Eat Right with Color and is aimed to encourage people to include color on their plate. Last year we ask you if you were eating a rainbow and provided helpful tips to sneak fruits and vegetables into your meal and snack plans. We have also shared ideas about how to get kids to eat their veggies as easy as offering veggies as pre-meal snacks. We have also found that one of the top Secrets of Success for weight loss success was to eat more fruits and veggies.
If this is an area you still find a struggle, here are some additional tips that might help you eat with color during March and throughout the year.
- Roast Your Vegetables - Since roasting allows the natural sugars in the vegetables to concentrate, they develop sweet, rich flavor and a crispy caramelized coat that enhances both flavor and appeal. As the weather warms up and the grill is put back into use, roasting vegetables in a foil bag is quick, easy, and delicious.
- Enjoy Seasonal Favorites - When you enjoy fruits and vegetables in season you can save money. You can also get the most flavor and nutritional punch for your buck. This spring watch for great deals on fresh artichokes, asparagus and carrots to provide bright colors to your favorite dishes. Apricots, strawberries, and avocado will be great grabs in the fruit section as well. Spring can also provide great seasonings to enhance your cooking. Look for fresh chives, cilantro, dill, mint, oregano, parsley, sage, rosemary and watercress in your local supermarket or better yet, a local farmer's market near you.
- Don't Forget About Frozen Fruits and Veggies – Of course, fresh fruits and vegetables are a nutritious and fiber filled choice. However, sometimes despite your best efforts, it can be very difficult to keep fruits and veggies fresh. By keeping a stock of your favorites in the freezer, you will always have something available for those times when fresh is not.
- Fruits and Vegetables Can Be a Healthy Beverage Choice – One way to increase your fruit and vegetable intake can be to include them as a beverage selection. One hundred percent fruit or vegetable juice and smoothies can be nutrient-rich, but can lack fiber and some of the nutrients that are found in whole fruits and vegetables. Since vegetable juices are high in sodium, it is important to select low-sodium varieties. Fruit smoothies made with whole fruits can be high-calorie versions of fruit drinks depending on how they are made. If you are looking for some healthy options, try one of these: Mixed Fruit Smoothies or Vegetable Smoothie.
- Load Up the Skewer Kebabs - Skewer Kebabs provide a great way to control entrée portion size while also getting some of those great roasted vegetables mentioned above. Don't forget that raw fruit, vegetable and cheese skewers can be great picnic options too. There are many healthy skewer recipes that make great entrées as well as appetizers and can help you increase your fruit and vegetable intake in a fun way and may entice the younger crowd to give them a try.
During the 2011 National Nutrition Month®, the American Dietetic Association encourages everyone to add color and nutrients to meals by eating a rainbow of foods that create a palette of nutrients. Here is a calendar with additional tips to help you add more fruits and vegetables all year long.
What is your favorite color of fruit or vegetable? Some say blue foods are the least eaten color foods. Do you think that is true and if so, why do you think that is?
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Comments
- 12/22/2011 11:06:35 AM
I guess since I love wearing the color purple, I've tended to look for healthy blue foods - not so much the ghastly artificially colored "blue" foods like those psychotic neon blue colored "power drinks" in colors that Mother Nature never intended...or as my husband likes to say, "Color by DuPont and Monsanto"!. ewww. But blueberries and purple or blue grapes, oh I love those! and I love red cabbage too. - 3/16/2011 2:31:10 AM
You will never catch me eating blue food, though. The only blue food i can think of is blueberries and I simply don't like those. - 3/15/2011 7:43:01 PM
Red, red, red! Strawberries, red peppers, apples, tomatoes!
Some say blue foods are the least eaten color foods. Do you think that is true and if so, why do you think that is? I think it's true because the only blue fruit and/or veggie I can think of is blueberries and blue corn! - 3/15/2011 3:20:06 PM
I don't eat blue food. I'm not big into popsicles, I don't really like anything with blueberries, and I love blue chips, but stay away from them or I'll eat the whole bag. I've never heard of/seen blue potatoes. Something new to look for. - 3/15/2011 2:40:31 PM
Blue - blueberries (I try to have 1/2 cup every day.)
Green - spinach, romaine, broccoli, green beans, peas
White - cauliflower
umm... if I think long enough I could probably name other colors (yellow - bananas, oranges, clementines, squash...) and fruits and veggies I enjoy.
Wow! Food is colorful!!
- 3/15/2011 2:18:06 PM
the appetite so maybe there's something to that - the reason why folks don't eat as many blue foods. - 3/15/2011 10:33:56 AM
frig right now. Yum! - 3/15/2011 9:29:03 AM
I think the color blue is a reminder of bacteria. I mean think about what colors come to mind when you think of bacteria and fungus and such. Blue and green. What color do you see when you grab the bread to see there is mold growing? a bit of blue and green. So maybe it's just a mind thing. At least that and the price of blueberries now a days. - 3/14/2011 7:48:03 PM
http://www.colormatters.com/appmatt
ers.html - 3/14/2011 12:27:39 PM
I love roasting veggies, steaming them, and sauteing them. I like the various colors of bell peppers to make a salad because they are so pretty! - 3/14/2011 11:59:46 AM
Quite possibly because there aren't that many blue foods. Blue corn (chips), blue potatoes, and blueberries are the only ones that come to mind.
- 3/14/2011 10:46:04 AM
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