Eat colors of the rainbow daily. Colors found in foods help reduce inflammation and facilitate tissue repair.
7 colors are seen in Rainbows: Red, Orange, Yellow, Green, Blue, Indigo, Violet.
Some people use ROY G BIV to help remember these colors.
Choosing colors can be an easy way to make healthy food decisions.
(Please note, that artificial colors do NOT count such as FD&C colors or processed foods with added natural colors.)
- Red: tomato, raspberry, strawberry, red pepper, radish, beets
- Orange: sweet potato, orange, mango
- Yellow: yellow pepper, banana
- Green: leafy green lettuce, broccoli, spinach, astragalus, been greens
- Blue: purple potatoes, blue berry
Can you think of more colorful foods to choose?
Other healthy food suggestions.
- IF eating grains, choose whole, non gluten grains such as brown rice, teff, amaranth, quinoa
- Avoid “white” foods such as white rice, white bread
- Avoid fast food
- Avoid simple sugars such as cookies, cake, chips, etc.
- Choose organic sources of nut and seed oils (cold, expeller pressed, unrefined oils: canola, flax, olive, sunflower, or sesame) packaged in dark glass bottles.
- Seed/Butters: Raw or home roasted sesame, pumpkin, almonds, cashews, pecans, walnuts, squash
- Fish from low mercury sources. See https://www.nrdc.org/stories/smart-seafood-buying-guide
- Avoid products whose ingredients list partially hydrogenated oils
Food News: An Eater’s Manual by Michael Pollen is an easy-to-read guide providing simple suggestions for choosing healthy food and staying away from junk food.