Is Your Food Colourful Enough? How to Improve Your Health With Nutrition

How colourful is your food

If humans can see colours so well, it’s because it’s actually important for us to pay attention to them in our diet. Cooking is an art, the most colourful plates are also the most appealing. And we are more likely to enjoy eating an attractive meal! As it’s recommended to eat at least 5 portions of a variety of fruit and vegetables a day, this section itself represents over a third of the food we eat each day. So let’s go through each colour category and what it actually means for us.

White

White Food

Vegetables in this category include: cauliflower, garlic, shallots, onions, leeks, parsnips, white beans (cannellini, lima beans, navy beans, soybeans), potatoes, brown lentils, mushrooms. Fruits in this category include: bananas (considered white), pears, lychees, white peaches, white nectarine.

Properties and health benefits: White foods get their pigment from anthoxanthins, which may reduce the risk of cardiovascular disease and inflammatory conditions such as arthritis. Mushrooms, parsnips and bananas are also good sources of potassium, an important mineral for normal heart and muscle function. White fruits and vegetables protect against certain cancers, keep bones strong, and are a heart-healthy choice.

Note: despite being a vegetable, potatoes don’t count in the recommended 5-a-day because they’re classed as a starchy food (from a nutrition perspective). Although, they are an excellent source of vitamin C and potassium! Just avoid adding fat when cooking them and eat the skin for extra fibre.

Yellow

Yellow Food

Vegetables in this category include: butternut squash, swede, yellow peppers, sweetcorn. Fruits in this category include: honeydew melon, lemons, pineapple.

Properties and health benefits: yellow foods are rich in the antioxidant beta-carotene, which the body converts into vitamin A. Yellow peppers contain nutrients (lutein and zeaxanthin) that help prevent and slow the progression of eye disease.

Orange

Orange Food

Vegetables in this category include: carrots, orange peppers, pumpkin, sweet potatoes. Fruits in this category include: cantaloupe melon, mangoes, nectarines, apricots.

Properties and health benefits: orange foods are high in carotenoids, converted to vitamin A in the body. It helps us make hormones and keeps our eyes healthy (just in case you were wondering why people say that “eating carrots will help you see in the dark”). Apart from carrots, butternut squash, pumpkin and sweet potato are all good sources of vitamin A.

Note: yellow and orange categories are often put together because of their similar properties. Citrus fruits like lemons and oranges are low in vitamin A but high in vitamin C, which helps with the absorption of iron and wound healing, as well as protecting cells from damage. Yellow and orange fruits and vegetables improve immune function, reduce the risk of heart disease and promote eye health.

Red

Red Food

Vegetables in this category include: radishes, red peppers, red beans, beets, rhubarb. Fruits in this category include: cherries, strawberries, raspberries, cranberries, red apples, tomatoes, watermelon, pomegranate.

Properties and health benefits: red foods contain antioxidants, reported to help reduce blood pressure and cholesterol. Lycopene gives red foods their colour. Red fruits and vegetables help fight cancer, reduce the risk of diabetes and heart disease as well as improving skin quality.

Green

Green Food

Vegetables in this category include: asparagus, avocados, celery, courgettes, cucumbers, leeks, lettuce, green peas, brussels sprouts, spinach, broccoli. Fruits in this category include: green apples, green grapes, limes, kiwis.

Properties and health benefits: green foods get their colour from chlorophyll but are also rich in other nutrients, like sulforaphane and glucosinolate. They may help protect against blood-vessel damage and certain cancers. Green fruits and vegetables boost the immune system, help detoxify the body, restore energy and vitality. By far the healthiest, you can’t go wrong with this colour.

Blue/Purple

Blue / Purple Food

Vegetables in this category include: red cabbage, eggplant, black olives. Fruits in this category include: blueberries, blackberries, blackcurrants, purple grapes, purple plums, prunes.

Properties and health benefits: blue and purple foods get their colour from powerful antioxidants called anthocyanins. They may have a role in protecting cells from damage. Blue and purple fruits and vegetables fight cancer and unwanted inflammation and help keep you young.

References:

Everyone loves a good rainbow! Don’t forget to eat varied colours to guarantee a healthy diet! (I’m not talking about skittles…). You can also check this super useful infographic about the benefits of eating the rainbow.

Is your food colourful enough?

Big Girl x

How Can We Have a Positive Impact on the Environment?

Let’s face it, we’re in this situation partly because we haven’t taken care of our planet well enough so far. Our environment and the current pandemic are strongly linked together and it’s more important than ever to act before it’s too late. I know this is just another post on the matter but the more people talking about it the better.

How can we help the planet as individuals?

I’m not going to talk about what the Government should do, they’re often too slow to react and I believe individuals can make a huge difference already. It’s a matter of making the right decision when you do have a choice that doesn’t really affect your life. It’s about bearing in mind that your actions do have an impact and making small changes in your routine is definitely worth it! It has more impact for the planet if everyone changes their lifestyle a little rather than a minority taking drastic measures.

“In a world of more than seven billion people, each of us is a drop in the bucket. But with enough drops, we can fill any bucket.”

David Suzuki

Use your car less

Ask yourself if you could you walk instead, or take your bike. Otherwise public transport would still be a better option, if you can. Maybe you could commit to use your car only during the weekend for example? There is also the possibility to drive an electric car rather than one using petrol or diesel. On our end, we don’t have a car anymore and most of the time, we don’t miss it. When we do need a car, we hire just for a day or two.

Eat less meat

It’s not about becoming vegetarian or vegan (unless you really want to!) but at least limit your consumption of meat, especially beef and lamb. You can read this interesting article talking about how beef is way more damaging to the planet than white meat for example. Dairy is not great either, personally I’ve replaced cow’s milk with plant-based milk in my diet (it’s also more digestible and better for your health so it’s a win-win).

Shop less often

Everything we buy has a carbon footprint. You could shop more “green”, but sometimes it’s even better to just shop less (and live more – to save the planet). Think about reusing things a bit more for example, like selling rather than throwing away, buying second hand rather than new.

Use more reusable accessories

We have a tendency to buy some things out of habits or tradition without even thinking of the impact it can have on the planet. Some things are easy to change though, for example: use silicon lids instead of cling film, a reusable coffee cup instead of a disposable one, metal straws instead of plastic ones, tissue paper instead of wrapping paper etc.

Talk more about it

Don’t underestimate the impact of your words on your friends and family, or even colleagues. Maybe you’ll inspire someone else? When you make a sustainable-oriented decision, other people around you do too because we influence each other.

Sometimes you just can’t avoid that car trip, really crave for that steak or forgot to bring your reusable cup to the office. It’s fine, you can always compensate with a green initiative! Here’s a few suggestions:

  • Donate to an environmental charity (here are a few options)
  • Recycle items for DIY or give old objects a second life
  • Plant a tree if you have a garden
  • Opt for sustainable energy in your home (solar panels, low carbon heating options etc)
  • Volunteer to be part of a green charity
  • Educate yourself more by reading about 30 Ways to Be More Eco Friendly in 2020

What small changes have you already made in your habits?

Big Girl x