By Donna V. Scaglione
A variety of colors on your plate translates into healthy eating. That is the message the American Dietetic Association is trying to communicate in an effort to simplify ways of acquiring good-eating habits.
“Adding a splash of colorful seasonal foods to your plate makes for more than just a festive meal,” registered dietitian and ADA spokeswoman Karen Ansel says in a statement. “A rainbow of foods creates a palette of nutrients, each with a different bundle of potential benefits for a healthy eating plan.”
Work these colorful fruits and vegetables and their potent nutrients and disease-fighting properties into your meals, the ADA recommends.
1. Green
Green produce, like spinach, green peppers, avocado, and apples, contain valuable antioxidants to help reduce cancer risk and safeguard your vision. Consider the avocado. It offers 20 essential nutrients including potassium, vitamin E, fiber, folate, and B-vitamins. What’s more, avocado helps the body absorb more fat-soluble nutrients like alpha and beta-carotene, and it contains heart-healthier monosaturated and polyunsaturated fat.
For an easy and tasty California Guacamole from Avocado.org, coarsely mash two ripe avocadoes and fold in ½ cup of finely crumbled, chilled, fresh white goat cheese; ¼ cup of chopped, fresh cilantro; 2 tbsp. chopped, toasted pistachio nuts; ¼ tsp. crushed red pepper flakes (or to taste); and 2 large garlic cloves, finely chopped. Serve with fresh vegetables for even more nutritional power.
