Colourful Eating ~ Green

Be Green! 

Whether it is being green or eating green, it can beenfit us in the long run.

Chlorophyll is what gives our fruits and vegetables that bright green colour.  There are two types of chlorophyll ~ chlorophyll a and chlorphyll b.

Food sources of chlorophyll:

broccoli, green cabbage, kale, lettuce

The Canadian's Food Guide (CFG) suggests:

"Choose at least one dark green and one orange vegetable each day to help you get enough of the vitamin folate and vitamin A. 

Try dark green vegetables such as: arugula, broccoli, chard, dandelion greens, gai lan, kale/collards, mustard greens, and salad greens including romaine lettuce, spinach or mesclun mix."

There's high amounts of carotenoids in dark green, yellow, orange and red fruits and vegetables so it is important to have a colourful meal. As mentioned before, carotenoids can help in lowering risk of eye disease, some canacers and heart diseases because it is an antioxidants. 

Colourful Eating ~ Orange

ORANGE, a bright and refreshing colour. 

Orange coloured fruits and vegetables contain beta-carotene which is needed for the production of Vitamin A. 

Food sources of beta-carotene

apricots, carrots

Functions of Vitamin A

It is a fat-soluble vitamin (dissolves in fat). It is important for your eye-sight because it aids in the maintenance of cornea. It is crutial for the maintainence of your skin. It also helps in bone and tooth growth and your overall immune function.

The Canadian's Food Guide (CFG) suggests:

"Choose at least one dark green and one orange vegetable each day to help you get enough of the vitamin folate and vitamin A. 

Try orange vegetables such as carrots, sweet potatoes, squash, pumpkin or yams. Apricots, cantaloupes, mangoes, nectarines, papaya and peaches also contain vitamin A and can be chosen instead of one orange vegetable."

Reference:

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/fruit/tips-trucs-eng.php 

Colourful Eating - Red

Each food has their own natural variance in appearance. For example, cooked shrimp has a light orange colour but raw ones are usually grey or transparent. The colour of food changes depending on the cooking and preparation technique.  We often depend on the colour of food to determine the quality. Overall, colour contributes to our expectations of food.

Often, bright coloured food contains plant pigments in which some are antioxidants.

Today let's start with the passionate colour of RED!

Food that is red often contains lycopene, anthocyanin, betalains.

Food sources of lycopene: 

watermelon, pink grapefruit, tomato

Interesting fact about lycopene:

lycopene content doubles in cooked tomatoes!

Food sources of anthocyanin: 

cranberries, red cabbage, strawberries

Food sources of betalains: 

beets

By having a wide array of fruits and vegetables, you will be able to meet most of your daily requirement of vitamins and minerals. Not only will it be more appetizing, but also more nutritious.

A mix of grains consisting red rice, wild rice and quinoa with diced cucumbers, carrots, tomatos, corn bits and a side of spinach salad

References:

Cornell University (2012, January 5). Colorful plates boost a picky eater's appetite. ScienceDaily. Retrieved March 24, 2012, from http://www.sciencedaily.com­ /releases/2012/01/120105112050.htm