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Day 8 Add Colour to your Plate

How Colourful is your diet?

The colour of fruit and vegetables is in part dependent upon substances known as phytochemicals or plant chemicals that are part of their makeup. These substances are nutrients which have been shown to have beneficial effects for our health.

The good stuff includes vitamins and minerals, antioxidants and flavonoids. Fruit and vegetables are also a valuable source of fibre.

The different colours provide broadly different health benefits so eating a rainbow of different coloured fruit and vegetables is the best way to ensure we get the widest variety of these health supporting plant goodies.

While research is ongoing to determine whether there are ideal quantities of different colours we should eat for optimum health, the recommendation is to eat at least one colour from each group every day and aim to eat thirty different varieties over the course of a week.

There are five main colour groups:

  • Blue and purple: blueberries, blackcurrants, red cabbage and red onions, beetroot, aubergine
  • Red and pink: cherries, strawberries, red peppers, tomatoes
  • Orange and yellow: oranges, clementines, pineapple, melon, carrots, sweet potato, orange peppers
  • Green: kiwi, green grapes, apples, avocado, sprouts, green pepper, french beans, broccoli, celery, leeks, salad leaves, spinach, peas
  • White and brown: banana, cauliflower, mushrooms, onions, parsnips and white potatoes

Try our red coleslaw or stirfry recipes for a colourful, fresh and tasty treat.

Don’t forget to share your favourite recipes of colour with us too.

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