How Colorful is Your Plate? (part 4 of 5)

Ok, we're narrowing it down! Hopefully you've incorporated some of these foods into your meals- on to the final two colors! Many red fruits and vegetables are considered a favorite among many, but do you really know what you're eating? These vibrant red foods not only look great on salads, they pack plenty of nutrients too!

What nutrients can I find in red foods?
Lycopene-it can dramatically reduce the risk of developing prostate cancer, and may help prevent it from spreading. Many red foods are also packed with antioxidants that protect your body from age-related diseases and some forms of cancer.

Ideas for Red Foods:

• Red apples
• Red grapes
• Raspberries
• Cranberries
• Cherries
• Strawberries
• Watermelons
• Beets
• Red potatoes
• Red onions
• Radishes

Here's a fun way to incorporate red foods into your life (your kids will love it too!)

How Colorful is Your Plate? (part 3 of 5)

Now moving on to a color that not only provides amazing health benefits, but it can be used in many ways to create healthy meals (and tasty treats to satisfy your sweet tooth!) You can find blue and Purple foods almost anywhere, but watch out for the artificial color and flavor! It's best to stick with natural food when it comes to decorating your plate with color.

What's in blue and purple foods?
Anthocyanin: very powerful antioxidants that can suppress the growth of tumors.
Flavonoids: they play a big role in cancer prevention, can help reverse short-term memory loss, and also helps improve motor skills.

What kind of foods have these benefits?

• Blackberries
• Blueberries
• Dried plums/prunes
• Raisins
• Purple cabbage
• Eggplant
• Purple potatoes

Try incorporating these foods into your daily meals! mixing blueberries into your oatmeal in the morning, mixing in purple cabbage with regular lettuce... you can't go wrong with these delicious fruits and vegetables!

How Colorful is Your Plate? (part 2 of 5)

On to color number two! The GREEN foods are very popular... how many can you name? it's probably more than you think.... either way, this colorful food is yet another one that helps delay the aging process! Read below for more GREAT benefits that will keep you shopping in the produce section!


What nutrients can you find in GREEN foods?
Lutein (an antioxidant) and other cancer fighting nutrients. Lutein helps keep your vision sharp and even rejuvenate your cells! Many green foods are also rich in many minerals like iron, calcium, potassium, and magnesium.

Some Green Foods to Eat:

• Avocados
• Green grapes
• Kiwifruit
• Broccoli
• Green peppers
• Spinach
• Asparagus
• Brussels sprouts
• Green beans
• Zucchini
• Green peas
• Snow peas

Here's a few great ways to add green foods to your meals!

• Add a box of frozen chopped broccoli when cooking the macaroni from a box of macaroni and cheese or other boxed rice/pasta side dishes.
• Put a few slices of avocado on a turkey sandwich.
• Freeze your grapes for a nice treat!
  

How Colorful is Your Plate?

If you like to decorate your meal with bright foods (and who doesn't?!), chances are you are receiving plenty of nutrients that provide some great health benefits! There are 5 groups of 'colors'... I'll give you the first one today and list the benefits, the actual food, AND easy ways you can prepare them!

What's In YELLOW and ORANGE foods?
beta-carotene! this nutrient is responsible for giving certain foods their bright colors. alpha-carotene is also present in these colorful and tasty foods....your body converts these nutrients into vitamin A!

Why is Vitamin A important?
Vitamin A maintains the linings of your organs (eyes, respiratory tract, urinary tract, intestinal tract). Bacteria has a difficult time growing when these tissues are healthy, and it prevents viruses from attacking your body!

Diets rich in alpha- and beta-carotenes have been linked to lower risks of certain types of cancer... and best of all?

They may help slow the aging process! These orange and yellow foods get MY vote for sure! Below is a list of common foods that may be the real fountain of youth!

• Cantaloupe
• Grapefruit
• Oranges
• Mangoes
• Papaya
• Pineapple
• Peaches
• Bananas
• Butternut squash
• Yellow peppers
• Yellow summer squash
• Yellow wax beans

For an easy summer snack, cut up some fruit and keep in in the refrigerator- where you have access to it all the time. You can also cut up yellow peppers to make a nice topping for any salad!

Check Back Soon for the Next Color and Benefits!

GREAT meals - LESS calories!

This salad is a winner for sure. The Avocado Mandarin Salad is super easy to make, VERY low in calories.. and is almost too good to be true! (it even lists your Weight Watchers points... you just can't beat it!)

Give this salad a try, and leave your comments below! I hope you enjoy it as much as I did!

Ingredients:
1 rip avocado, peeled and sliced
1 (11 ounce) can mandarin oranges, drained
1/2 cup coarsely chopped toasted pecans
1/2 cup sliced green onions
4 cups salad greens
1/4-1/2 cup Italian salad dressing
1/8 teaspoon pepper
salt, to taste

Preparation:
1. In a bowl, combine the mandarin oranges, pecans, green onions, salt and pepper.
2. Refrigerate for at least 30 minutes.
3. When ready to serve, place the greens in a salad bowl; top with the avocado slices and orange mixture.
4. Drizzle with the Italian dressing; toss and serve.

Servings: 8

Nutritional information for one serving:
Calories: 136
Calories from fat: 97
Total fat: 10.9g
Cholesterol: 0mg
Total carbs: 10.5g
Fiber: 3.7g
Protein: 2.1g
WW points: 3