Green

By Kelli Swensen, Dietetics Student, Sargent College

Eat the Rainbow: Green

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Nutrients

Green fruits and vegetables are rich in vitamin A, folate, potassium, vitamin K, and calcium; they are also packed with cancer-fighting phytochemicals. Vitamin K is necessary for making proteins that cause your blood to clot when you bleed to stop the bleeding. It also plays a role in helping the body make other body proteins for your blood, bones, and kidneys. Folate’s primary role is aiding in the making of new body cells by helping produce DNA and RNA. It has also been linked to protecting against heart disease as well as helping control plasma homocystine levels, which are linked to increased cardiovascular disease risk.

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Fruits

  • Green apples
  • Green grapes
  • Green pears
  • Honeydew
  • Kiwifruit
  • Limes

Vegetables

  • Artichokes
  • Arugula
  • Asparagus
  • Avocados*
  • Basil
  • Bok choy
  • Broccoli
  • Brussel sprouts
  • Cabbage
  • Celery
  • Chard
  • Cilantro
  • Cucumbers
  • Edamame
  • Endive
  • Fennel
  • Green beans
  • Green olives
  • Green onion
  • Green peppers
  • Jalapeno
  • Kale
  • Leafy greens
  • Lettuce
  • Okra
  • Parsley
  • Peas
  • Snow Peas
  • Spinach
  • Sugar snap peas
  • Zucchini
  • Assorted green herbs

Recipes

Eat Bright

By Kelli Swensen, Dietetics Student, Sargent College

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Picture Source

Eat the Rainbow: Orange and Yellow

Nutrients

The first nutrient that usually comes to mind with orange foods is beta carotene. More than just a pigment, beta carotene is an antioxidant that protects skin from sun damage and my have a protective effect against some cancers. Beta carotene is also the precursor for Vitamin A, commonly known as the vitamin for good night vision. Vitamin A is important not only for eye health but is essential for immune strength. Many orange fruits and vegetables are also vitamin C powerhouses. As with vitamin A, vitamin C supports a strong immune system; it also helps rebuild collagen in the skin and protects against cardiovascular disease

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Fruits

  • Apricots
  • Cantaloupe
  • Lemon
  • Mangoes
  • Nectarines
  • Oranges
  • Papayas
  • Peaches
  • Pineapple
  • Tangerines
  • Yellow pears
  • Yellow watermelon

Vegetables

  • Butternut squash
  • Carrots
  • Pumpkin
  • Sweet corn
  • Sweet Potatoes
  • Yellow peppers
  • Yellow potatoes
  • Yellow summer squash
  • Yellow tomatoes*
  • Yellow winter squash

Recipes

Adding Color to Your Diet

By Kelli Swensen, Dietetics Student, Sargent College

heart-healthy-eating

A friend who is interested in eating healthier once asked me if he was only going to eat two fruits and one or two vegetables, which are the healthiest. Unfortunately for him and for anyone who was hoping for a definite answer, the reality is eating a variety of fruits and vegetables is the healthiest option. Different varieties supply different nutrients, so by eating as many different kinds as you can, you will be providing your body with more types of vitamins, minerals, and phytochemicals.rainbow-vegetables-and-fruit

This month’s theme is Eat the Rainbow. Each week a list of fruits and vegetables of a certain color will be listed along with their general nutrition highlights and some recipes. The goal is not to have a day where you eat all red fruits or all green vegetables, but to use these lists to create meals that are filled with many colors.

Eat the Rainbow: Red Fruits and Vegetables

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Nutrients: The two main pigments in red fruits and vegetables are lycopene and anthocyanins. Found in tomatoes and watermelon, lycopene is an antioxidant that may help protect against several types of cancer, especially prostate cancer. Anthocyanins are found in foods such as strawberries, raspberries, and red grapes. They are also antioxidants and have protective effects on both cells and the heart.

Fruits

  • Apples
  • Blood oranges
  • Cherries
  • Cranberries
  • Guava
  • Pink grapefruit
  • Raspberries
  • Strawberries
  • Pomegranates
  • Watermelon

Vegetables

  • Red bell peppers
  • Red chili peppers
  • Red potatoes
  • Rhubarb
  • Tomatoes

Recipes