The colorful fruits and vegetables seen on the shelves of the grocery store should be included in the diet for good health. The vibrant colors seen on these fruits and vegetables are due to phytochemicals present in them, which are natural bioactive compounds. The more vibrantly colored the fruits are, the more vitamins, minerals, antioxidants, and fiber they are known to contain.
Based on the food pyramid, it is recommended that people should eat up to 9 servings of fruits and vegetables each day. According to a study published in The American Journal of Clinical Nutrition in 2000, diets that include 400-600 grams of fruits and vegetables every day are associated with a lowered risk of lung cancer and other aero-digestive epithelial cancers. They contain carotenoids that have antioxidant and antitumor effects.
A dietitian and lifestyle program coordinator at the Rush University Prevention Center, Jennifer Ventrelle, recommends that at least three-quarters of one’s plate should be filled with vegetables at lunch and dinner. For snacks in between meals, one should eat fresh fruits to fulfill any sweet cravings.
Different colors of fruits and vegetables have different health benefits. So, one should eat a mix of many colors, if not all colors.
While fruits and colorful vegetables are loaded with antioxidants, people should remember that they also have calories. Raisins and cherries should be eaten in moderation. Starchy vegetables, such as sweet potatoes, should also be eaten in moderation. A colorful plate is a healthy plate!
References:
Heber, D. (2000). Colorful cancer prevention: α-carotene, lycopene, and lung cancer. The American journal of clinical nutrition, 72(4), 901-902.
Walsh, J. (2001). Colorful diet helps keep cancer at bay: Fruits and vegetables are key. Environmental Nutrition, 24(6), 1-2.
https://www.rush.edu/health-wellness/discover-health/eat-colorful-diet (accessed on 2/9/2015)
http://www.mcancer.org/living-with-cancer/mind-body-side-effects/nutrition/eating-rainbows (accessed on 2/9/2015)
http://extension.psu.edu/lackawanna/news/2011/include-colorful-foods-on-you-plate-for-good-health (accessed on 2/9/2015)
Helpful Peer-Reviewed Medical Articles:
Cooke, L. (2007). The importance of exposure for healthy eating in childhood: a review. Journal of human nutrition and dietetics, 20(4), 294-301.
Conner, M., Norman, P., & Bell, R. (2002). The theory of planned behavior and healthy eating. Health psychology, 21(2), 194.
Guenther, P. M., Reedy, J., Krebs-Smith, S. M., & Reeve, B. B. (2008). Evaluation of the healthy eating index-2005. Journal of the American Dietetic Association, 108(11), 1854-1864.
Falk, L. W., Sobal, J., Bisogni, C. A., Connors, M., & Devine, C. M. (2001). Managing healthy eating: definitions, classifications, and strategies. Health education & behavior, 28(4), 425-439.
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