The best way to promote healthy living through your food is to follow a well-balanced diet rich in a variety of foods. This kind of plan will promote intake of all the necessary macronutrients, vitamins and minerals your body needs. When selecting certain fruits, vegetables, meats or grains, certain colors can indicate healthfulness of the food.
Carotenoids
Alpha-carotene, beta-carotene, lutein, zeaxanthin and lycopene are all types of naturally occurring carotenoids. Brightly colored fruits and vegetables such as squash, carrots, oranges, tomatoes, peppers, grapefruit, corn and peas receive their bright colors from the carotenoids they contain. Carotenoids are healthy foods that have been linked to fighting chronic diseases, including cancers, heart disease and macular degeneration.
Leafy Green Vegetables
A healthy color in the vegetable world is green. Leafy green vegetables are full of essential vitamins, minerals and fibers. Leafy greens contain vitamins A, C, K and folate, and the minerals iron and calcium. The fiber inside leafy green vegetables keeps your digestive system running smoothly and might also help reduce your cholesterol. Healthy leafy green vegetables include kale, dandelion greens, collard greens, broccoli, Swiss chard and spinach.
Meat
The color of your meat can signal its healthfulness. According to a study published by the National Institutes of Health-AARP Diet and Health Study in 2009, 545,653 subjects' dietary habits were evaluated, then they were monitored for the next 10 years. Researchers found that those who ate the most red meat were more likely to die for any reason, particularly from heart disease or cancer. Increasing your intake of red meat also increases your risk for high cholesterol, high blood pressure and certain cancers. Increasing your consumption of fish and white-meat poultry can help reduce your risk of chronic disease and improve your overall health.
Whole Brown Grains
The next time you are in the bread aisle, choose whole grain brown bread over processed white bread. The USDA recommends that at least half of your daily carbs consist of whole grains, which differ from refined grains in that the bran and germ of the grain remains intact. This increases the fiber content of the product. Whole grains are associated with an increase in satiety, lower cholesterol and better digestive health.
References
- Linus Pauling Institute; "Carotenoids"; Jane Higdon; December 2005
- Young Women's Health; "Dark Green Leafy Vegetables"; May 2011
- "Washington Post"; "Daily Red Meat Raises Chances of Dying Early"; Rob Stein; March 2009
- MayoClinic.com; "Whole Grains: Hearty Options for a Healthy Diet"; July 2009
- Mayo Clinic.com; "Dietary Fiber: Essential for a Healthy Diet"; November 19, 2009
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