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

Halloween: Keep Your Pumpkin Seeds for Some Healthy Snacks!

halloween pumpkins

I’m avoiding sweets this year for Halloween… But I still want some treats though! People mainly buy pumpkins to carve them and sometimes we just forget we can also eat them. I’m not such a big fan of a pumpkin soup but I love their seeds as a snack and it’s actually pretty healthy! First I have to show you my beautiful Halloween pumpkin face:

jack-o-lantern halloween 2020

This time, instead of throwing away all of the goodness inside, keep the seeds and follow the below, step by step!

curving a pumpkin for halloween
  • Untangle the raw seeds from the pulp and stringy fibres
  • Rinse them in a colander
remove seeds from pumpkin
  • Dry them properly with a towel
  • Add olive oil, salt, black pepper, piri piri (or any spice you like)
  • Spread them evenly on a tray
pumpkin seeds on a tray
  • Roast them in the oven for 15-20 minutes at 180 °C
  • They’re ready when they’re turning a bit brown
roasted pumpkin seeds healthy snack

And voila, my very own roasted pumpkin seeds! It’s so easy to make, I can’t believe I’ve never done it before. And it’s delicious. You can easily tailor it the way you like, with a different oil and/or different seasonings. Personally I prefer it with some kick to it!

Note: 20g of salted roasted pumpkin seeds represents roughly 130 calories (I got 70g of seeds out of this pumpkin). This snack provides fibre and is an excellent source of zinc, you can store them for up to 2 weeks (I’ll definitely eat them all before though). Roast your own pumpkin seeds and come back to tell me how good it was! Did you have them on their own or in a salad?

Big Girl x