Sunday

Eat A Rainbow


Nutrition Challenge Week #3
By: Crystal Flores, RD

So many of us don’t get in enough fruits and vegetables daily, which is why this is the challenge for week 3.  There is no substitute for the nutrients that fruits and vegetables provide us, such as fiber, vitamins, minerals and phytochemicals.  What are phytochemicals?  These are the substances that give plants their color and have great antioxidant properties.  You can’t get these in a multivitamin! 
How many servings do we need in a day?  Five, that’s right, FIVE.  Aim for fruit and/or vegetable with every meal and snack.  Three meals and two snacks will give you all five servings.  Easy peasy.  Okay, that was cheesy!

Bored with the fruits and vegetables you typically eat?
Try to eat a rainbow every day:
Apples
Red Peppers
Strawberries
Tomatoes
Watermelon
Raspberries
Cranberries
Beets
Red Grapes
Cherries
Radish
Oranges
Tangerines
Orange Peppers Yellow Peppers
Carrots
Lemons
Summer Squash
Butternut Squash
Pumpkin
Sweet Potato
Corn
Pineapple
Mango
Banana
Spinach
Collards
Green Peppers
Green Apples
Green Grapes
Broccoli
Kiwi
Brussel Sprouts
Green Beans
Asparagus
Avocado
Celery
Peas
Cucumber
Globe Grapes
Blueberries
Purple Potatoes
Purple Cabbage
Plums
Purple Cauliflower
Red Onion
Blue Corn
Eggplant
Pears
Mushrooms
Cauliflower
Parsnips
Onion
Garlic
Celery Root
White Corn
White Potato
Dakion Radish
Ginger

Here are some recipes to help get you started:
Breakfast:  Blueberries topped with low fat yogurt and sliced almonds.  Look!  You can check off weeks 1,2 and 3!
Snack: Post Boot Camp: Chocolate milk blended with some ice and 1/2 a banana.  Hey, is there calcium in there?
Lunch: Turkey with lettuce, tomato and avocado on wheat with a green salad on the side.
Snack: Apple slices with 1 ounce of reduced fat cheese.  Another calcium check!
Dinner:  Lean steak with sweet potato and grilled asparagus.

If you’re noticing a trend in each week’s theme, you are right!  If we eat MORE of what our body needs, you won’t fill up with what your body really doesn’t need.  Always a good way of looking at things during the holidays!  Happy Thanksgiving!

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