Eating well is really not all that complicated. My grandmother had only a seventh grade education, and yet she was able to impart great wisdom about getting the necessary foods and nutrients. She usually worked as a mother?s helper for wealthy new mothers. But sometimes she worked in food service in area schools, and perhaps this lesson came from that experience. Her advice? ?Make a colorful plate.?
Grandma was right. If we just plan our meals so that our plates have a variety of colors on them, we will most likely be getting all the foods and nutrients we need on a daily basis. Having that colorful plate also helps our children learn the importance of eating a variety of foods. And discovering which foods they like in each part of the color pallet can be an adventure ? and fun ? for them. Soon, they may not realize or even care that the purpose of the ?game? is to see that they have healthier food options.
As science and the medical community make discoveries, their advice changes with each discovery. Their advice on how much of each food group and the food pyramid itself have changed over the years. But Grandma?s advice lives on.
While it is certainly important that we teach our children to eat proteins/meats, grains, fruits, vegetables and dairy products, it is just as important that we teach them to reach for different colors. Eating only one or two fruits or one or two veggies will not give them the benefits we are all seeking for our children.
Grandma never knew why having a colorful plate was important. She thought that it made a good presentation. And her built-in common sense told her that having such a variety would mean that we were getting necessary nutrients. Her simplistic view of the world was great. She said, ?If God made it, it must have a specific purpose. Otherwise, there would be only one fruit, one vegetable, one grain, etc. But there are so many, they cannot have been created just for our viewing pleasure.?
Again, Grandma was right.
Most women attain the information that cranberries are good for the urinary tract at some time in their lives. Other red foods ? tomatoes, watermelon, cherries, and pink grapefruit can have those same benefits, as well as helping memory and heart health.
The blue/purple foods ? blueberries, blackberries, raisins, plums, red cabbage ? can also aid in urinary health and in memory function.
Yellow and orange foods, such as carrots, apricots, cantaloupe, oranges, lemons, peaches, pumpkin, squash and sweet potatoes can benefit vision, the heart, and the immune system.
Foods in the yellow/green category are: avocados, green apples, green grapes, honeydew melon, kiwifruit, limes, green pears, artichokes, asparagus, broccoli, Brussels sprouts, cabbage, celery, cucumbers, leafy greens, green onions, peas, green peppers, spinach, watercress, and zucchini. These can be beneficial to vision, plus aid in the development of strong bones and teeth.
And white/green foods like garlic, onions, bananas, brown pears, cauliflower, mushrooms, parsnips, and turnips play a role in keeping our hearts healthy and our cholesterol under control.
Variety in meats will help our health as well. Why eat red meats all the time? Adding fish and seafood are healthy options. Whole grains, low-sugar cereals, and pasta should also be an addition to a healthy diet, as should something from the dairy group like milk or yogurt. And don?t forget a small portion of those healthy fats, like olive oil or a few walnuts.
Eating the same things day after day can get boring. Still, some will say that eating such a variety of fruits and vegetables can be costly. It can cost more to buy and eat good foods. But if the health of our families is important, costs can surely be cut in other ways, like eliminating sugar treats and soft drinks, which offer no nutritional value at all.
Doesn?t your family deserve a ?rainbow plate??
References:
http://www.5aday.gov/
http://www.5aday.org/html/recipes/recipetips.php
