For optimum health, top nutrition minds advise us to eat a variety of at least 5 to 9 servings of color-rich vegetables, legumes, beans, nuts, seeds, and fruit a day.
Post updated 7/31/22
Brightly colored low-fat plant-based whole foods aren't just visually appealing. They are nature's way of highlighting a broad range of nutrients key to good health.
In its original state, each vegetable or fruit is low in saturated fat, pleasing to the palette, fills us up, elevates mood and sense of well-being, but doesn’t make us feel overstuffed.
4 Key Reasons to Eat a Variety of Colorful Fruits and Veggies
Investigate a nutrient content scoring system called ANDI scores. It rates foods on a scale from 1 to 1000, and evaluates by using an extensive range of micronutrients including vitamins, minerals, phytochemicals and antioxidants.
1. Colorful fruits and vegetables prevent or reduces the severity of disease. When we consume a combination of cooked (lightly steamed or baked without oil) and uncooked color rich produce daily, research shows our food choices directly influence our health.
A whole food plant-based eating plan contributes to preventing heart disease, some types of
cancer, osteoporosis, high blood pressure, obesity, diabetes, stroke, and birth
defects.
Learn more about ingredients. For example, see the latest studies and check videos about vegetables, fruits, whole grains, legumes, and nuts and seeds from Dr. Michael Greger. He's a nutrition researcher/MD and founder of nutritionfacts.org.
Investigate a nutrient content scoring system called ANDI scores. It rates foods on a scale from 1 to 1000, and evaluates by using an extensive range of micronutrients including vitamins, minerals, phytochemicals and antioxidants.
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2. Eating colorful fruit and veggies improves mood and sense of well-being. Research conducted by Bonnie
Beezhold of the University of Arizona and Carol S. Johnston, published February 14, 2012 in Nutrition
Journal indicates that "Restricting
meat, fish, and poultry improved some domains of short-term mood state in
modern omnivores. To our knowledge, this is the first trial to examine the
impact of restricting meat, fish, and poultry on mood state in omnivores." Mood scores improved after only 2 weeks.
3. Eating colorful fruits and veggies stabilizes weight. Five to nine portions of them each day provides a sense of satisfaction after eating a meal, and reduces cravings to load up on excess calories or resort to eating junk foods and processed products. Most processed foods are high salt, high sugar, high fat, and chemically enhanced (and often contribute to weight gain and/or poor health). 💪🌿🍎🌱
See this documented guide from Kaiser Permanente for more about a Healthier Way to Eat.
4. Eat foods that provide essential vitamins, minerals, nutrients, fiber, and antioxidants to help us function at peak levels.
When we eat a wide range of colorful low fat whole plant-based foods daily, we please our taste buds and end hunger as we ingest plant-based protein, complex carbohydrates, water, healthy fat, minerals, vitamins, and nutrients our body needs to maintain health, energy, and even increase longevity.
For best results, combine healthy eating with an active lifestyle. Include elements like exercise, relaxation, sound sleep, social connections, and abstention from smoking and alcohol consumption.
To maximize the variety of vitamins, minerals, nutrients, and
antioxidants eaten in food, it's important to consume at least two different colored vegetables and fruits with each meal.
Shop at a nearby market, health food store, farmer's market, or pick veggies and fruits fresh from your garden.
Select only those fruits and veggies that are in-season, unprocessed whole plant-based foods to get the most bang for your buck.
In season whole foods are less expensive and haven't traveled long distances to get to the market and your table.
Don't eat the same ones every day, as you need to vary your selection to cover all your nutritional bases.
For your convenience I've listed many of the tastiest ones below (most are my favorites).
Healthy Color Rich Produce
RED tomatoes, raspberries, strawberries, beets, red grapes, red pepper, watermelon, cherries, red kidney beans, red apples
BLUE/PURPLE
blueberries, blackberries, black olives, purple figs, plums, black beans, red cabbage (purple), eggplant
YELLOW/ORANGE summer and winter squash, carrots,
sweet potatoes, apricots, cantaloupe, lemon, grapefruit, oranges
GREEN spinach, Brussels sprouts, bok choy, collards, chard,
kale, broccoli, lentils, kiwi, dark leafy salad greens, avocado, parsley
GREEN/WHITE onions, garlic, pears, celery, arugula, asparagus, leeks, mushrooms, cauliflower, quinoa
🍋🍊🍉🍇
Eat at least two portions of a combination of red, orange, yellow, green, purple/blue, and white fruits or vegetables at each meal.
An eating style that provides plentiful fiber, protein, vitamins, minerals, complex carbohydrates, and antioxidants for supports total wellness and elevates mood.
Look at the fruit and veggie grid below for more ideas.
Do you have any tips for eating more fruits and veggies? What are your go-to veggies and fruits?
Are you willing to try new ones to up your health quotient as well as make your mouth water?
Please comment below. Don't put links in comments as they won't be published that way.
Share with others, if you like what you see and get social with me. Visit my Website and take a look see there.
You'll find self-care and color energy tips as well resources for readers, writers, and all those who want to improve the quality of daily living.
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