Tag Archives: apple

Celebrating National Nutrition Month (Part 2 of 3)

Color Your Plate like an Artist’s Palette

It’s March and color is on your mind! You may be relishing in tabloid analysis of what color of dresses celebrities wore on the red carpet for the Oscars last week. You may be starting to think about what colors of flowers or produce you want to plant in your garden this spring. Or, if you are like me, you’re celebrating National Nutrition Month by discovering the different array of foods you can use to color your plate.

Here are a few examples of foods you can use to color your plate like an artist’s palette this month and all year long:

Color: Green
Foods: Spinach, lettuce, broccoli, asparagus, Brussels sprout
Health benefits: Helps prevent Alzheimer’s disease, macular eye degeneration, cataracts, inflammation, colon cancer, heart disease, bone loss

Color: Red
Foods: Berry, tomato, tomato sauce, apple, watermelon, radish, pomegranate
Health Benefit: Helps prevent cell damage, breast cancer, prostate cancer, heart disease, stroke, high blood pressure

Color: Orange
Foods: Sweet potato, carrot, apricot, cantaloupe, orange
Health Benefits: Helps prevent heart disease, stroke, asthma, rheumatoid arthritis

Color: Yellow
Foods: Butternut squash, crookneck squash, corn, pineapple, lemon
Health Benefits: Helps prevent heart disease, stroke, asthma, rheumatoid arthritis

Color: White
Foods: Garlic, onion, pear, black-eyed pea, cauliflower, chick pea, mushroom
Health Benefit: Helps prevent high blood pressure

Color: Purple
Foods: Grape, fig, blueberry, black currant, red cabbage, eggplant, black bean, plum
Health Benefits: Helps prevent memory loss, cancer, heart disease

Help me add to my list. What foods do you enjoy that add color to your plate? Please enter your examples in the comments below.

Don’t forget to check out Part 3 of my National Nutrition Month blog series: Count Your Portions before they Count You

For more healthy plate ideas, or to order a copy of my book, visit www.georgiakostas.com. You can also follow me on Twitter @georgiakostas or like my Facebook Fan Page, Georgia Kostas Nutrition.

Five Tips to Jumpstart an Active and Healthy 2011

Start off the New Year on the right foot! Here are some tips to make each day better than the last — all year through:

1. Stay active…even two 15-minute segments daily of fast-walking, stair-climbing, etc. when you cannot get to the gym will help!

2. Keep a healthy mindset…balance richer foods with seafood, salads, soups, and veggies. Shrimp is a real winner – 10 calories each!

3. Focus on people before plates…the company you’re with should be the most treasured part of any gathering! Look for good conversations and quality catch-up time as a more fulfilling experience than what is being served.

4. Eat slowly…you will likely feel full twenty minutes after eating, no matter how much or little you eat.

5. Keep healthy foods in sight…display nutrient-rich foods such as fruits and vegetables on your kitchen counter. You’ll likely see and crave an apple, pear or avocado more than a calorie-dense food that’s packed away in your refrigerator or pantry.

For more resources visit my website at http://www.georgiakostas.com/ or like my Facebook Fan Page at Georgia Kostas Nutrition. Here’s to a happy and healthy New Year!