I honor the place in you
in which the entire universe dwells.
I honor the place in you
which is of love, of truth, of light, and of peace.
I honor the place in you where,
if you are in that place in you,
and I am in that place in me,
there is only one of us.


Monday, April 11, 2011

Color Does Matter

Stop Counting Produce Servings and Focus on Colors Instead

Written by Gloria Tsang, RD and Christina Newberry of
Published in March 2011
Colorful Fruits and Veggies

( You've probably had the 5-a-day slogan for fruits and vegetables drilled into your brain since you were a little kid. Most people don't want to spend time measuring their fruits and vegetables, so we'll let you in on a secret. While you should definitely try to incorporate more fruits and veggies into your diet, it's actually more important to get a good variety of different colors of produce. Each color group has different phytochemicals, so mixing and matching gets you the most bang for your produce buck. That's why we say 5-a-day is out, and 3-a-day is in: 3 different color groups of fruit and veggies, that is!

Fruit and Vegetable Color Groups

  • Red:
    Provides lycopene, which may help prevent lung and prostate cancers, andantioxidants that may help prevent heart disease.
    Top picks: red grapes and apples, cherriesrhubarb, red bell peppers, tomatoes,beets.
  • Purple:
    Provides anthocyanins, which may help prevent heart disease and lower the risk ofcancer.
    Top picks: concord grapes, blueberries, blackberries, plums, figs, eggplant.
  • Green:
    Provides lutein, which may reduce the risk of stroke and protect eyes against macular degeneration.
    Top picks: green grapes and apples, honeydew melon, kiwispinachavocado, green beans.
  • Orange:
    Provides beta carotene, which may help prevent some cancers, reduce the risk of heart disease, and improve immune function.
    Top picks: mango, oranges, peaches, pumpkin, carrots, corn.
  • White:
    Provides anthoxanthins and allicin, which can help lower blood pressure and protect against stomach cancers.
    Top picks: bananas, cauliflower, mushrooms, onions, potatoes, turnips.

The Bottom Line

Choose at least one item from three different produce color groups daily to maximize the benefits of the fruit and veggies you eat. Stop counting 5-a-day and focus on 3-a-day instead!
So how much fruit and veggies should you be eating? An adult female should eat 2.5-3 servings of veggies and 1.5-2 servings of fruits, while an adult male should eat 3-4 servings of veggies and 2-2.5 servings of fruit. A serving amounts to one cup of raw fruit, one cup of cooked veggies, or two cups of raw veggies - so it's not as simple as it may seem.

And here's the kicker.  Be sure to watch!!!

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