The American Dietetic Association (ADA) has named March National Nutrition Month, and this year’s theme is “Eat Right with Color.” The idea is that we should be eating a rainbow of colors for optimal health.
A variety of fruits and vegetables as well as whole grains create a colorful plate. It should be the cornerstone of any weight loss plan.
According to ADA spokesman Jim White, “Colorful foods like fruits and vegetables give you more bang for your buck,” nutritionally speaking. He said the fiber and water they contain can “decrease your appetite, make you feel full, fast.”
Eat a variety of fruit and vegetables, especially the dark-green, red and orange colors, plus beans and peas. Here are some examples of color variations in food that can boost your diet:
Red: cherries, peppers, beets, tomatoes
Orange: apricots, cantaloupes, carrots, sweet potatoes
White, tan, brown: bananas, cauliflower, brown pears, mushrooms
Green: avocados, asparagus, broccoli, grapes
Speaking of asparagus, it makes its way to the produce section this month, a sure reminder that spring is on the way. This vegetable is chock-full of folate, which can help reduce your risk of obesity. A cup of raw asparagus adds up to just 27 calories, so you can afford to splurge.
Most adults need 4 cups of vegetables per day. A lot of people think that they eat plenty of vegetables if they have a salad for lunch and a green veggie for dinner. But that hardly brings the total up to 4 cups. So what is necessary is the desire and ability to have a veggie (or fruit!) at every meal or snack. That would be five to six times a day. That really adds up!
I love to make stir-fry’s with several cut up vegetables, some beans or legumes thrown in and then add a lean protein on top. It’s easy and yummy when you season it with several herbs and spices that are flavorful and aromatic.
Fruits, also, should be added to meals and snacks — preferably fresh or frozen — to get about 2 cups each day. I get a lot of questions about fruit because many highly advertised “diets” exclude fruits based on their glycemic index (GI) rankings, among other reasons.
My problem with this misguided idea is that fruits are nutrient-dense and an extremely valuable source of phytochemicals. As far as the glycemic index is concerned, the glycemic load (GL) of most fruits is lower due to the fiber content. When fruits are combined with a little bit of protein and healthy fats, such as a nut butter, the digestion of the simple sugars is slowed even further.
Have your members do a recipe exchange with a theme, such as how many different vegetables can make a sensible meal for a family. It will be fun to get the members involved in providing solutions to “Eat Right with Color” this month.
Judith Samuels, M.A. is a certified nutrition and wellness consultant and master personal trainer at Sport&Health Clubs in the Washington D.C. Metro Area. She can be reached via e-mail at judi@judisamuels.com.
