Clark County's Health Educator Says: "Eat the Rainbow!"
Friday, September 7th, 2018 -- 11:54 AM
-If you’re counting calories while trying to eat healthy and lose weight, the Health Educator of the Clark County Health Department suggests you try eating by color instead.Rebecca Rosandick began our interview by offering a little disclaimer before jumping into the benefits of eating by color.
“First, I think it would be fitting for me to give a little disclaimer. I would like to say that I’m not a dietician or nutritionist, so I’m not professionally qualified to give specific advice on individual dietary needs, so we’re going to be speaking in general terms today. And there are some foods that have the potential to interact with different medications. If someone is thinking about making significant changes to their diets, they should consult with their healthcare provider.”
“So why eat by color? Different fruits and vegetables contain different nutrients. Eating a variety of colors is the best way to get all the vitamins and minerals (nutrients) that your body needs. I think, many times, when we try to eat healthy, we become hyper focused on the number of calories that foods contain. The concept of “eating by color” promotes healthy eating in a different way, by encouraging the eater to be more mindful of the different vitamin & mineral benefity they get from various foods. And when I say foods, I mean natural foods. Not processed foods like chips and things like that.”
Rebecca explained an important chemical found in all of the plants that would be a part of your diet.
“Phytochemicals are naturally occuring chemicals found in plants. They give the plant its color, odor, & flavor. In addition to the vitamins & minerals found in plants, phytochemicals are thought to offer additional protective health benefits.”
Rebecca then went through each color and what type of benefits they’ll have for your diet.
“This may take a minute, so bare with me! The 7 different colors that I am going to talk about are white, red, orange/yellow, green and purple/blue. I put a couple colors together because they, essentially, provide the same types of benefits.”
“First, I’ll start with the white foods. White foods like garlic, cauliflower and onions are good for immune system support. They have anti-inflammatory, anti-viral, and anti-bacterial properties. White foods decrease your risk for stroke and also help your body fight against micro-organisms, or germs. So, if you feel a cold or cough coming on, try incorporation more white foods into your diet.”
“Red foods like watermelon, beets, tomatoes and currants help fight cancer and promote heart health. Phytochemicals found in these foods build healthy cell walls and decrease a person’s risk for heart disease. They can also reduce a person’s chance for cancers of the prostate, stomach, lungs and breasts. Much of this is because red colored foods are high in Vitamin C, which is a protective antioxidant. We know that “free radicals” are molecules that float around our bodies and disrupt healthy cells. Disruption of healthy cells can lead to diseases like cancer, so what vitamin C does is it neutralizes free radicals.”
“Orange and yellow foods like carrots, cantaloupe, sweet potatoes, oranges and lemons are also thought to help prevent cancer. Like red foods, orange and yellow foods are high in Vitamin C. In addition, they contain a lot of Vitamin A and folate. Both Vitamin A and folate keep DNA healthy and promote the growth of new cells.”
“Next, we have green foods. Green foods like broccoli, beans, celery and spinach act as blood purifiers. In other words, green foods are good for detoxification. Our liver and kidneys act as filters in our body. The micronutrients in green foods help get rid of some of the toxins that build up in the liver and kidneys. Green foods are also high in Vitamin K which is necessary for blood clotting and strong bones, Vitamin C, riboflavin and magnesium. Both riboflavin and magnesium help your body to release energy from protein, fat and carbohydrates.”
“Lastly, we have purple and blue foods like blackberries, blueberries, plums, eggplant and cabbage. Purple and blue foods contain the most antioxidants of all the colors. They contribute to overall health, disease prevention and longevity. They can increase your good cholesterol, improve blood flow and even improve brain function. So, if you want to live a long time, make sure to incorporate blue and purple foods into your diet.”
“So, in review, white foods are for immune system support; red foods are for cancer prevention and heart health; orange and yellow foods are for cancer prevention; green foods are for detoxification; and purple and blue foods are for longevity.”
Rebecca ended our interview by reiterating the importance of trying to eat by color when it comes to a healthy diet.
“I would just like to reiterate that I think we’re so hyper focused and hooked on calories, but eating the rainbow or eating by color, I think, is a healthier way to get a different variety of healthy, natural food into your diet.”
If you have any questions about “Eating by Color” you can contact Rebecca at the Clark County Health Department at 715-743-5110.
Feel free to contact us with questions and/or comments.