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Eating Red, White, & Blue and Healthy, Too!

By Abby Henry Singh July 6, 2012Pearls of Wisdom Blog

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

Blog Author: Kimberly Petersen, RD, LDN
Abby Henry Singh

Author Abby Henry Singh

Manger Content, Outreach, and Outcomes Abby Henry Singh is a native of Sevierville, Tennessee, and a graduate of Belmont University with a bachelor’s degree in English and history. She has been a member of PearlPoint Cancer Support for over 5 years. Previously, Singh was the Program and Outreach Manger for the Lupus Foundation of America, Mid-South Chapter where she worked to raise disease awareness and support those diagnosed with the disease through educational programs. She is a member of Alpha Gamma Delta sorority and the Belmont English alumni book club.

More posts by Abby Henry Singh

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