Family Fitness
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Summer of Color
Add Color Today, it's the Healthy Way!
By: Yvette Quantz, RD, CSSD, LD
In the quest for improved health and disease prevention we are always on the search for the one superfood that promises to deliver longevity and vitality. However, truth be told, there is no one food that can be claimed to be the “magic” pill. Instead, researchers have found that eating a varied diet rich in antioxidants and phytochemicals can help decrease the risk for chronic diseases.
Here are some suggested foods to brighten up your diet and some color to your day:
Start the day with a berry smoothie! Blend blueberries, strawberries, blackberries and a banana along with your choice of milk or a non-dairy alternative. Add a scoop of protein powder along with flaxseed or cod liver oil for an extra nutritional boost!
Snack on red bell peppers! These make an excellent substitute for the afternoon munchies. Try dipping in fresh hummus or Greek yogurt for additional protein.
Making a salad? Forget the iceberg lettuce and instead toss together spinach, kale, red cabbage, arugula and romaine lettuce.
Add “juicing” to your nutrition regime. What an incredible easy and convenient way to pack in 5 - 7 servings of fruits and vegetables. Kale, spinach, apples, berries, carrots, and ginger are just a few of the most popular ingredients used today. Not only do they make an excellent juice blend but they also provide a variety of color to maximize the nutritional benefits you get from this one drink!
Swap the potato. The simple act of replacing a regular potato with a sweet potato will add more vitamin A, carotenoids, and fiber to your day.
Make a hearty sandwich. Next time you are going to make yourself a turkey sandwich, add spinach, red bell peppers, tomatoes, cabbage, cucumbers, shredded carrots, and sliced avocado for not only a more nutritious feast but also a more filling meal!
Brighten up your plate with a pop of color. Watermelon, kiwi, or mango slices added to a meal of grilled chicken, steamed broccoli, and brown rice can do wonders for the overall appearance and presentation of your dinner meal.
*Yvette Quantz, RD, CSSD, LD owner of Food Therapy and Customized Nutrition Newsletters.
Here are some suggested foods to brighten up your diet and some color to your day:
Start the day with a berry smoothie! Blend blueberries, strawberries, blackberries and a banana along with your choice of milk or a non-dairy alternative. Add a scoop of protein powder along with flaxseed or cod liver oil for an extra nutritional boost!
Snack on red bell peppers! These make an excellent substitute for the afternoon munchies. Try dipping in fresh hummus or Greek yogurt for additional protein.
Making a salad? Forget the iceberg lettuce and instead toss together spinach, kale, red cabbage, arugula and romaine lettuce.
Add “juicing” to your nutrition regime. What an incredible easy and convenient way to pack in 5 - 7 servings of fruits and vegetables. Kale, spinach, apples, berries, carrots, and ginger are just a few of the most popular ingredients used today. Not only do they make an excellent juice blend but they also provide a variety of color to maximize the nutritional benefits you get from this one drink!
Swap the potato. The simple act of replacing a regular potato with a sweet potato will add more vitamin A, carotenoids, and fiber to your day.
Make a hearty sandwich. Next time you are going to make yourself a turkey sandwich, add spinach, red bell peppers, tomatoes, cabbage, cucumbers, shredded carrots, and sliced avocado for not only a more nutritious feast but also a more filling meal!
Brighten up your plate with a pop of color. Watermelon, kiwi, or mango slices added to a meal of grilled chicken, steamed broccoli, and brown rice can do wonders for the overall appearance and presentation of your dinner meal.
*Yvette Quantz, RD, CSSD, LD owner of Food Therapy and Customized Nutrition Newsletters.
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