Eating a Rainbow

Tonight I taught a cooking class at our local library for teenagers. That was a new age-group for me. I had an hour to chat with them and make three dishes. If nothing else, I wanted them to walk away with a few things: (1) why it's important to eat a rainbow of foods and (2) to not be afraid to substitute ingredients. I think it went well.

To reiterate...why it's important to eat a rainbow...

Many RED fruits and veggies are loaded with lycopene and anthocyanins that may combat heart disease and decrease the risk and macular degeneration, the leading cause of blindness in people aged 60 and older.

The best-known nutrient in ORANGE foods is beta-carotene, a powerful antioxidant that is good for eye health and can also help protect your skin from sun damage. YELLOW fruits and vegetables also teem with carotenoids and have an abundance of vitamin C.

Thinking green should be a way of eating as well as a way of living. GREEN leafy vegetables are a rich source of minerals – iron, calcium, potassium, and magnesium – and vitamins – K, C, E, and many of the B. Go green!

BLUE, INDIGO, and VIOLET fruits and vegetables are extremely high in antioxidants. The nutrients in these foods seem to protect your blood vessels, cartilage, tendons and ligaments from damage. The vitamins and minerals in these foods can also help with memory function and urinary tract health.

I reminded them that you don’t have to have all of the colors on each plate, just make a concerted effort to include several colors throughout the day.