By Judy Dodd, MS, RD, LDN, Giant Eagle® Food and Nutrition Advisor
The 2011 message of the members of the American Dietetic Association is Eat™ Right with Color. It’s Nutrition Month. So you say “shouldn’t I eat health-smart all year?” And of course we answer “Yes!” But the message of color says something special to many of us.
Let’s explore color, nutrition and eating health-smart:
Think of a plate with a piece of whitefish, a small baked potato, and a chopped lettuce salad. It can certainly meet nutrition guidelines being low in fat, a good source of heart-healthy protein and fiber, great for a person with diabetes. But where is the interest?
Now, let’s sprinkle the fish with a dash of paprika or some sautéed chopped red and green pepper. Top the potato with a 0 fat Greek yogurt or low-fat sour cream with chives or green onions. Mix some grated carrots and spinach into the salad. Wow! We have color as well as the added nutrients that come from the additions, all sources of plant nutrients.
We eat with our eyes and adding color to a meal can tempt us to take that first bite when our appetite may need some urging. From a nutrition side, color is one way plant foods including fruits, vegetables, grains and even herbs and spices, show off their added benefits.
- A dash of cinnamon on the applesauce adds a touch of color, a natural sweetness, and may even be helpful in keeping blood sugar levels easier to control.
- Darker green and deep yellow and red vegetables have benefits of more beta-carotene, a nutrient that is an antioxidant. So choose the deeper green and red tinged lettuces, add the spinach, and enjoy the winter squashes.
- White vegetables don’t have color but add a majestic look along with a host of plant nutrients. That where a sprinkle of lower fat cheese or a bright herb or spice tempt us to give the cauliflower a try.
- Kids love color and enjoy naming them as they eat. Combining green and red apples (the nutrition is the same), adding berries to the fruit, or letting them mix their own vegetables for a new mix introduces new flavors, colors and of course…nutrition that tastes good. Try this the next time the grandchildren visit!
Need some help in matching colors with nutrition? Visit Superfoods at the Dole Nutrition Institute on line and check out the Web site at http://www.eatright.org to learn more about health-smart eating!
Important Physician Advice Disclaimer: The content provided by Giant Eagle®, including but not limited to, Web site, recipe and health information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis or treatment. Consult your physician for professional guidance before changing or undertaking a new diet program. Advance consultation with your physician is particularly important if you are under the age of 18, pregnant, nursing, or have health problems.
March 2011