Brighten your plate. Boost your health.
Sure, colorful meals look great on cooking shows. But did you know adding a mix of bright natural foods to your plate is one of the simplest ways to give your body a healthy boost? Each color brings its own set of vitamins, minerals and antioxidants that help keep your heart happy, your brain sharp and your immune system running strong.
The U.S. Department of Agriculture’s MyPlate.gov offers a visual guide of the five food groups and how to plan a healthy meal. It shows how to balance your plate with fruits and vegetables, grains, protein and dairy.
Harvard Health recommends adding a variety of plant-based colors to your meals and snacks. Those bright fruits and vegetables have phytonutrients, which give plants their vibrant colors and individual tastes and smells.
Harvard Health and Mayo News Network describe how each color brings its own set of health perks.
Red fruits and vegetables, including strawberries, tomatoes, apples, watermelon and red peppers, can help prevent prostate and breast cancer and improve heart and lung health.
White and brown foods, such as onions, cauliflower, mushrooms and garlic, can help the body fight tumor growth. They can also help increase bone strength and lower blood pressure.
Orange and yellow produce, including carrots, oranges, sweet potatoes, bananas and corn, may help your heart health, maintain healthy skin and help your vision.
Green foods like broccoli, spinach, avocados, green herbs, kiwis and kale can help lower the risk of cancer.
Blue and purple fruits and vegetables, including blueberries, plums, blackberries, raisins, figs and elderberries, have ingredients to improve memory and help prevent heart disease and stroke.
Eating well doesn’t have to be a chore. The next time you make a meal or snack, toss in a little color. It can be easier and tastier than you might think. Each color comes packed with natural benefits to keep your body feeling its best.
Need a place to start? MyPlate.gov is a great resource for personalized meal ideas based on your age, height, sex and weight. Start simple and paint your plate like a rainbow, one bite at a time.
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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
