Does Your Dinner Have Enough Color?

Does Your Dinner Have Enough Color?

When you think about your dinner plate, what do you see? If it is mostly whites, browns, and beiges, you might be missing out on a rainbow of nutrients that are essential for your health. While foods like pasta, bread, and potatoes are common staples, they often lack the variety of vitamins, minerals, and antioxidants found in colorful fruits and vegetables. Incorporating a variety of color into your meals not only looks more appeasing, but it is also a great way to ensure you are getting balance in your diet. Dr. Aaron Workman, a patient favorite at Chambers Medical Group, one of the highest rated medical facilities in Kentucky for the treatment of people injured in car accidents, talks about colorful vegetables and fruits to brighten your dinner plate.

Red, Orange, and Yellow
Vegetables within these shades are packed with vitamins and nutrients that play critical roles in your body. For instance, tomatoes, red peppers, and watermelon are rich in lycopene, an antioxidant known to reduce the risk of certain cancers and promote heart health. Carrots and sweet potatoes are excellent sources of beta-carotene, which the body can turn into vitamin A. This is important for keeping healthy skin, vision, and immune function. These brightly colored foods are not only vibrant on your plate but also provide the building blocks for a strong and healthy body.

Going Green
Green vegetables like spinach, broccoli, and kale are nutritional powerhouses. Even your choice of greens can impact the amount of nutrients available in one bite. For example, green leaf lettuce will give you more bang for your bite than iceberg lettuce. The darker the green, the higher the folate, which is important for cell repair and growth. Darker green vegetables also provide higher levels of vitamins C, K, and E. These vitamins play roles in everything from immune support to bone health. As if that were not enough, green veggies provide antioxidants that support eye health. Including a generous portion of greens in your meals can help protect your body from chronic diseases and keep your energy levels high.

Blue and Purple
Blue and purple foods such as blueberries, red or purple grapes, eggplants, and purple cabbage may not be as common on your plate, but they are just as important. These colors indicate the presence of anthocyanins, which are powerful antioxidants that help reduce inflammation and may lower the risk of heart disease and cognitive decline. Studies have also suggested that these antioxidants can improve memory and support brain health as you age. By adding blue and purple foods you are boosting your brain and heart health.

Brown and white
Foods like rice, potatoes, and bread are often comforting and filling; they typically lack the variety of nutrients found in more colorful foods. These are often rich in carbohydrates, which provide energy, but they do not offer the same level of vitamins, minerals, or antioxidants. Consider using these types of foods as a base and building on them with colorful vegetables, fruits, and beans. For example, at home, if we find our dinner with the color of a 1940’s movie, we will cut up some of our garden vegetables and add them raw to create a better source of nutrients. This may be as simple as cutting a tomato with a pepper. You will immediately see a contrast of color and your body will thank you.

So, how can you ensure your dinner has enough color? It just takes an extra step of visualizing your plate. Start by planning meals that incorporate a variety of vegetables in different shades. Think beyond the typical salad and explore recipes that use a range of colorful produce. Stir-fries, roasted vegetable combos, or quick garden cut ups, are all easy ways to add more color to your diet. By making a conscious effort to include a rainbow of foods in your meals, you will not only enjoy a more visually appealing plate but also support your health in ways you can see and feel.

— This article is written by Aaron Workman, DC, one of the members of Chambers Medical Group’s team of car accident chiropractors who offer a variety of treatments and therapies ranging from diagnostic testing to various soft tissue therapies for car accidents and injuries in Kentucky.

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