Eat Right with Color

Eat Green

DID YOU KNOW?
Dark green plant foods are loaded with lutein. Lutein is an antioxidant found in high levels in eye tissue called the macula. The macula helps tell the brain what the eye is seeing; it is also responsible for the central vision that enables us to drive, read and perform activities.

BOOST YOUR GREEN INTAKE
·  Add a box of frozen chopped broccoli when cooking the macaroni from a box of macaroni and cheese or other boxed rice/pasta side dishes.
·  Put a couple of thin slices of avocado on a turkey sandwich.
·  Freeze grapes for a cool, sweet treat.


Eat Blue & Purple

DID YOU KNOW?
Blue/purple fruits and veggies are rich in flavonoids. Flavonoids are the most abundant and powerful of all the phytochemicals contained in the foods we eat. One group of flavonoids helps make our blood vessels healthier, which helps our cardiovascular system. They may play a big role in cancer prevention. Moreover, eating foods like blueberries may be one step in helping to prevent urinary tract infections.

BOOST YOUR BLUE/PURPLE INTAKE
·  Mix frozen blueberries into oatmeal as it cooks.
·  Roast cubed, un-peeled potatoes for a side dish. 
·  Sprinkle raisins on top of a salad.


Eat Yellow

DID YOU KNOW?
Yellow foods contain both alpha- and beta-carotenes which provide health benefits including vitamin A, benefiting the body by maintaining the linings of the organs. When these tissues are healthy, bacteria have difficulty growing and making us sick. Diets rich in alpha- and beta-carotenes have been linked with lower risks of certain cancers and heart disease. Moreover, they may help slow the aging process; therefore, slowing or stopping the development of age-related diseases like dementia and Alzheimer’s.

BOOST YOUR YELLOW INTAKE
·  For a snack, cut up some mangoes, papaya and pineapple, mixing them in a bowl for a tropical treat.
·  Dice yellow peppers and sprinkle them on top of a homemade pizza.


Eat RED

DID YOU KNOW?
The most talked about RED bonus nutrient is lycopene. Lycopene is especially high in tomato products, but also found in watermelon. In fact, cooked tomato foods, like tomato sauce and ketchup, contain the highest amounts of lycopene. The biggest benefit of lycopene is it can dramatically lower your risk of developing prostate cancer. In addition, eating lycopene-rich foods regularly may also help people who have prostate cancer by preventing it from spreading. For women, it may also lower your chances of developing lung, breast, and stomach cancers.

BOOST YOUR RED INTAKE
·  Sprinkle raspberries into yogurt for a breakfast or snack. 
·  Mix dried cranberries with almonds for an snack.
·  Sauté red onion and add to chili or soups.


Eat ORANGE

DID YOU KNOW?
Eat ORANGE for overall health. The abundance of antioxidants, vitamins, fiber and phytonutrients in orange foods are good for your skin, eyes and heart, and they may also decrease your risk of cancer.

Beta-carotene: The best-known nutrient in orange foods is beta-carotene, a powerful antioxidant. Experts say beta-carotene is not only good for eye health, it can also delay cognitive aging & protect skin from sun damage.

Vitamin A: Vitamin A is important for night vision and as an antioxidant can neutralize the damaging free radicals in the body.

Vitamin C: Orange foods are chock-full of vitamin C, an antioxidant which boosts the immune system, protects against cardiovascular disease and helps rebuild collagen in the skin.

 
 
 

Natividad Medical Center • 1441 Constitution Blvd. • Salinas, CA 93906 • (831) 755-4111