PRESCRIPTIONS
More color on your plate will make your diet healthier
By Amy Tousman
Q. Do the colors of the foods I eat have anything to do with my health?
A. Registered dietitians recommend that you eat a variety of foods as a way to improve health. Foods in different colors contribute different nutrients. One way to increase the health value of what you eat is to have at least three to four colors on your plate at each meal.
If your diet consists mainly of plate lunches and fast food, your plate is usually only two colors, white (as in rice and macaroni salad) and brown (as in meat). Instead, let your plate resemble an artist's palate. Add color with fruits and vegetables.
Meats provide protein, iron and fat, while the starches provide carbohydrates and B vitamins.
Fruits and vegetables contain fiber, vitamins, minerals and phytonutrients. (Phyto is the Greek word for plants.) Phytonutrients boost the body's ability to fight diseases such as heart disease, stroke and cancer.
Dr. David Heber has written a book, "What Color is Your Diet?," that divides produce into seven color groups based on their phytonutrients. We should eat something from each category daily. Here's a list of color groups and descriptions of how their phytonutrients work.
Red: Lycopene, found in red foods, protects against prostate cancer, heart and lung disease. Red foods include tomatoes, tomato sauce, V8 juice, strawberries, cherries and watermelons.
Red/purple: Anthocyanin in these foods improves circulation and memory. Try eggplant, purple grapes, red wine, prunes, blueberries and red apples.
Orange: Cryptothanxin protects against cancer and improves night vision. Foods in this group include carrots, mangoes, pumpkin and sweet potatoes.
Orange/yellow: The carotenes in these foods help prevent heart disease and cancer. This group includes pineapple, oranges, tangerines, peaches and papayas.
Yellow/green: Lutein and zeaxanthin help these foods protect the eyes from cataracts and age-related eye disease. Examples include cabbage, corn, green peas and honeydew melon.
Green: Many green veggies contain sulforanphane, a cancer fighter. They include broccoli, spinach, green peppers, kai choi and bok choi.
White/green: Allicin and quercetin, with their anti-tumor properties, are star phytonutrients here. White/green foods include green onions, onions, garlic, celery, pears, asparagus, mushrooms and white wine.
Phytonutrients are also found in whole grains, tofu, soybeans, peanuts and tea. Eating local favorites such as chicken papaya, beef broccoli or wor won ton mein will make your diet colorful.
Choose a rainbow of foods.
This will add pizzazz to your plate while keeping you healthy.
Amy Tousman is a registered dietitian with the Health Education Center of Straub Clinic and Hospital.
Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column.
Send your questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; fax 535-8170; e-mail islandlife@honoluluadvertiser.com. This column is not intended to provide medical advice.
