Keeping Things Simple

Nutrition has to be simple.

Many people have a misconception that maintaining a healthy diet is some kind of alchemy akin to rocket science in it's complexity.

Nothing could be further from the truth.

Most people tend to limit their diet around 12 to 17 foods. It's not a deliberate act, it's just that we all tend to fall into habits.

With many people, especially the young, french fries or chips are the most commonly eaten vegetable.  With ketchup being often the only fruit product they consume.  For obvious reasons, this isn't the basis for a nutrititious diet.

A trick I use when working with new clients is to give them this homework: "next time you go grocery shopping,  put three new colors in your shopping basket”.

Why?

Colours are associated with Phytonutrients

What are phytonutrients?

Phytonutrients are plant-based compounds that offer multiple health benefits through their antioxidant, anti-inflammatory or other properties. Many of the bright colors, flavors and aromas in fruits and vegetables are attributed to phytonutrients.

Here are the associations you can make for three specific colors:

• Beta-carotene can be associated to the color orange: mangoes, sweet potatoes, butternut squash, apricot, cantaloupe, carrots. Beta-carotene is most beneficial to the eyes and skin.

• Lycopene is associated with pink/red: tomato, pink grapefruit, guava,  watermelon. The greater the content of lycopene in your diet, the lower your risk of cancer.

• Anthocyanins are associated to the colors reds and purple. Anthocyanins protect the brain, heart and eyes. You will find anthocyanins in cabbage, purple or red grapes, raspberries, red apples, blackberries, blueberries, cherries, cranberries (or sauce), red wine, eggplant, plums, prunes, red pear, red pepper and strawberries.

Of course there are more colors in nature such as green and yellow, and hence more phytonutrients. The point being very simply, that if you vary your colors, you broaden the source of phytonutrients.

Andy