As we celebrate Independence Day and fly our flags wearing red, white, and blue don’t forget to be patriotic inside and out! Red, white, and blue foods fit perfectly into a cancer fighting eating plan since each color signifies different phytochemicals. Phytochemicals are substances found in fruits, vegetables, beans, whole grains, and other plant-based foods that aid in fighting cancer as well as improving the function of the immune system and supporting heart health. A colorful diet is a key component in preventing and fighting cancer. Why not show some patriotism with your food choices this holiday and get started adding more color to your diet? Here are some suggestions from each color group:
Reds with Radiance The red color of these fruits and vegetables comes from the phytochemicals anthocyanin and lycopene. Consider including these as part of your menu:
- Beets
- Cherries
- Cranberries
- Pink/Red Grapefruit
- Raspberries
- Red Grapes
- Red Peppers
- Red Potatoes
- Rhubarb
- Strawberries
- Tomatoes
- Watermelon
Whites with WOW White foods from the allium family contain the phytochemical allicin. This group is often referred to as the “stinky” group of vegetables. Other white foods not from this group contain essential vitamins and minerals as well. Try some of these white foods:
- Cauliflower
- Garlic
- Onion
- Ginger
- Jicama
- Mushrooms
- Parsnips
- Potatoes
- Turnip
Blues with BOOM Blue fruits and vegetables contain blue colored anthocyanins. Blue foods are extremely high in antioxidants which aid in fighting cancer. Here are some blues to add to your plate:
- Blackberries
- Blueberries
- Eggplant
- Grapes
- Plums
Try this Red, White, and Blue Smoothie to cool off from the heat:
large banana cut into pieces and frozen
2 large strawberries, washed and sliced
c. blueberries
c. milk (any type)
1 t. vanilla extract
2 T. Greek yogurt (plain or vanilla)
2 large ice cubes
Blend all ingredients in a blender until smooth. Recipe makes 1 serving and contains approximately 200 calories depending on type of milk and yogurt used.
Adapted from www.allrecipes.com
| Blog Author: Kimberly Petersen, RD, LDN |
