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Color Your Plate For Most Nutritious Results May 31, 2006

Nutrition advice seems to be mixed these days as new studies bring into question health positions that have been long held, such as the change in thinking about fats in our diets and emphasis on choosing good ones. A recent study indicated that dietary fat might not have as much impact on developing cancer or heart disease as was originally thought. Nevertheless, that doesn't mean we all have medical permission to eat all the fats we want. One thing that hasn't changed is the belief that eating a wide variety of healthy foods will help keep our bodies and immune systems in top shape. This story concentrates on getting enough variety in fruits and vegetables by choosing colors.

Color matters - the more color, the more likely the food contains higher concentrations of vitamins, minerals, and other micronutrients your body needs. Most importantly, they may reduce your chances of developing some types of cancer, diabetes or heart disease. Five to nine servings a day, depending on your energy needs, are part of the foundation of a healthy diet. Mix and match some of each color daily for the best results. Researchers now believe nearly one-third of cancer cases can be prevented through modification of diet alone by increasing fiber, adding more plant food sources to our diets and making sure our fat consumption is reasonable and concentrates lean protein sources and good fats (monosaturated fats such as olive oil and Omegs-3 fatty acids from some fish sources). The National Cancer Institute suggests a major prevention strategy in its "5 a Day for Better Health" program that encourages consumers to include more fruits and vegetables in their diets. The strategies are similar to the ones promoted by the American Cancer Society and in the dietary guidelines suggested by the USDA in its new Food Guide Pyramid.

Making Good Choices

To obtain the essential nutrients we need, most people can double the amount of fruits and vegetable they currently eat. These foods are packed with vitamins, minerals and fiber - along with phytochemicals, substances that provide protective properties against disease. Although they are not essential to sustaining life, researchers believe phytochemicals promote good health in several ways. Many are antioxidants, substances that protect cells against the effects of oxidation on the cellular level. Some relate to the hormone estrogen and help reduce the risk of breast cancer, osteoporosis and menopausal symptoms. Another group protects against carcinogens and interferes with replication of cancer cells. Yet others have antibacterial properties. There are more than a thousand know phytochemicals and more are found every day. Although additional research is needed, scientists agree that a diet rich in colorful fruits and vegetables can protect your health. These substances usually are related to color in plants - the various color choices contain their own combinations and work together to promote good health. Although there is ongoing research, currently not enough is known about whether these substances can be obtained through a diet supplement, so the best advice is to eat enough fruits and vegetables. To help color your meals:

• Buy fresh fruits and vegetables in season when prices are low and they are at peak flavor.
• Pick up some frozen vegetables to have on hand in the freezer. Make sure they don't have added sugar or salt. Canned veggies also work - but may be high in salt.
• Select easy-to-prepare items, including baby carrots, cherry tomatoes or prewashed salad greens to save prep time.
• Choose some crunchy fruits and vegetables to eat as snacks. Take them with you if you plan to be away from home.
• Try to include something from each color category every day.

The Color Palette

Fruit and vegetables come in a wide range of colors that emulate the color wheel - green, blue, purple, red, orange and yellow, and, of course, white. Almost all are high in antioxidants that scavenge what are called free radicals out of the bloodstream.

	Green Green fruits and vegetables contain lutein, zeaxanthin, indoles, vitamin K and potassium, important in lowering cancer risk, maintaining vision and building strong bones and teeth. Popular choices include:
	Fruits Apple, green Avocado Grapes, green Honeydew	Kiwifruit Lime Pear, green
	Vegetables Artichoke Arugula Asparagus Beans, green Broccoflower Broccoli Brussels sprouts Cabbage, green Celery Chayote squash Cucumber Endive Kale	Leek, green part Lettuce Green onion Okra Peas Pepper, green bell Snow Peas Sugar snap peas Spinach Turnip greens Watercress Zucchini
	Blue/Purple Fruits and vegetables in the blue/purple range contain anthocyanins, phenolics and vitamin C, which lower cancer risk, improve memory loss, combat aging and improve urinary tract health. The following are examples:
	Fruits Blackberries Blueberries Elderberries Figs, purple	Grapes, purple Plums Raisins
	Vegetables Asparagus, purple Cabbage, purple Carrots, purple Eggplant	Endive, purple Pepper, purple bell Potato, purple
	Red Red fruits and vegetables contain lycopene, anthocyanins and vitamin C, important to heart health, memory loss, urinary tract health and lowering cancer risk. Some choices include:
	Fruits Apple, red Blood orange Cherries Cranberries Grapefruit, pink or red Grapes, red	Pears, red Pomegranate Raspberries Strawberries Watermelon
	Vegetables Beet Cabbage, red Pepper, red bell Radish Radicchio	Onion, red Potato, red Rhubarb Tomato
	Orange/Yellow Orange or yellow fruits and vegetables contain Beta Carotene, vitamin A, vitamin C , bioflavonoids and potassium, thought to positively impact heart health, vision, immune system and lower cancer risk. Examples include:
	Fruits Apple, yellow Apricot Cantaloupe Figs, yellow Grapefruit Lemon Mango Nectarine Orange	Papaya Peach Pear, yellow Peppers, yellow bell Persimmon Pineapple Tangerine Watermelon, yellow
	Vegetables Beet, yellow Butternut squash Carrots Pepper, yellow bell Potato, yellow Pumpkin	Rutabaga Summer squash, yellow Sweet corn Sweet potato Tomato, yellow Winter squash, yellow
	White White or brownish-white fruits and vegetables contain allium, allicin and potassium, believed to improve heart health, lower cholesterol and lower cancer risk. White choices include:
	Fruits Banana Nectarine, white	Peach, white Pear, brown
	Vegetables Cauliflower Corn, white Garlic Ginger Jerusalem artichoke Jicama Kohlrabi	Leek, white part Mushrooms Onion Parsnip Potato, (white inside) Shallots Turnip

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