Kac Para Yarismasi

Arthritis Diet and Exercises

Nutrition Through the Lifecycle: Eating the Rainbow


♪ [music playing–
no dialogue] ♪ ♪ ♪ [music playing–
no dialogue] ♪ ♪ Hello, I’m Patty
McHugh, and I’m an Eastern Illinois University
graduate dietetic intern. I am here today to talk about
eating healthier by making your plate look like the rainbow. The Dietary Guidelines for
Americans 2010 suggests we should all try to eat five to
nine servings of fruit and vegetables per day. When choosing fruits and
vegetables, you want to eat a variety and keep in mind the
bright colors of the rainbow. Most fruit and vegetables are
low in calories and fat and have zero added sugar and are loaded
with vitamins, minerals, water, dietary fiber, and
phytochemicals. This makes them excellent
choices for our diet. Not all fruits and vegetables
are equal though so it’s important to get a
variety in our diet. You can choose from fresh,
frozen, canned, dried, or 100% juice when choosing
fruits and vegetables. And you want to shoot for two to
three servings of fruit and three to five servings of
vegetables every day. Now let’s look at some
of the different colors of fruits and vegetables. There’s the red,
orange, yellow group. These contain carotenoids, which
include beta carotene, which is converted to Vitamin A in our
bodies which helps support healthy eyes, skin, bones,
and improves our immune system so we don’t get sick. They also contain
lycopenes, vitamin C, potassium, iron, and folate. Some examples of the red,
orange, and yellow group of fruits and vegetables include,
we have pomegranate, apples, raspberries, and red pepper. We have yellow pepper,
pineapple, and corn. We have carrots,
orange pepper, and oranges. The green fruits and
vegetables group contain chlorophyll, which gives
them their color. They’re powerhouse foods because
they contain a long list of nutrients including potassium,
fiber, folate, Vitamins A, E, and C, and calcium. Some examples of the green
fruits and vegetables include broccoli, kiwi fruit,
and green pepper. Next we have the blue and purple
group of fruits and vegetables. They contain lutein, Vitamin C,
and flavanoids that support health, digestion, and help with
brain function and blood flow. Examples of the blue and purple
group of fruits and vegetables include plums, blueberries,
and purple grapes. There’s also the white
group of fruits and vegetables. While we don’t really think of
this group when we think of the colors of the rainbow,
we can think of them as being like the clouds. They are high in fiber, which
helps our digestive track and they contain beta glucans that
boost our immune system. Some examples of white
fruits and vegetables include cauliflower,
bananas, and onions. Now let’s make some plates and
see if we can resemble the colors of the rainbow. For breakfast we have pancakes,
blueberries, and an orange. For snack we have a
banana and chocolate milk. For lunch, we have a hamburger
with cheese and tomato. We have peas, and we
have purple grapes. And then for dinner, we
have chicken broccoli, strawberries, and
an ear of corn. By looking at our plates, we see
we have a variety and have included blue, orange, white,
green, purple, yellow, red. We have five fruits
and four vegetables. It’s easy to eat the colors of
the rainbow, so even though you may have favorites, you should
make a point to keep trying new fruits and vegetables and you
may just find a new favorite. I challenge you to see how many
colors you can eat every day. ♪ [music playing–
no dialogue] ♪♪

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