A Multi-Coloured Diet Is A More Healthy Diet

You have heard the saying “You are what you eat” so many times (including on this site) that it has become a cliché, but it also happens to be true – what you put in your body plays a major role in how healthy you are.

Think of a car and how to maintain it. When you use cheap petrol, oil, and other products in your car, and skip regular maintenance activities like oil changes and tune-ups, your car will not run as well. It is the same with your body.

There is so much conflicting advice out there about what to eat and what not to eat when trying to lose weight, with so many fad diets that are restrictive and hard to follow, and even dangerous in some cases, so how do you sort through all of it and find information you can use?

A simple way to modify your diet so it is healthier and helps you to lose weight is to think in terms of the colours of the foods. The foods that tend to be brightly coloured also tend to be the most densely packed with nutrition, and usually have the least calories.

How To Add Colour To Your Diet

Now for the colourful foods that really provide the power in a healthy diet.

Fruits and vegetables are the closest thing to a wonder drug there is. Some are even called super-foods because they have unusually high levels of nutrition and health-giving properties.

You want to mix these up so you are getting more than just one colour.

Blue And Purple Foods

These are full of antioxidants, flavonoids, and phytochemicals, which are good for both your brain and your heart. They may also help reduce inflammation.

This group includes:

• Acai berries
• Aubergines (aka eggplants)
• Bilberries
• Blackberries
• Blueberries
• Elderberries
• Figs
• Passion fruits
• Purple carrots
• Plums

Let’s talk more about blueberries, which are not only delicious, but also considered to be a superfood:

1. These berries are known for their exceptionally high antioxidant content.
2. Along with improving the body’s immunity and metabolism, blueberries are medically proven to have a positive effect on conditions such as cataracts, diabetes, glaucoma, haemorrhoids, peptic ulcers, and varicose veins.
3. Biologically, the blueberry is a cousin of both bilberries and cranberries, which means it can also help with kidney issues as well.
4. They are laden with several minerals (e.g. copper and sodium), which makes them a good solution for digestive health.
5. They have a significant amount of fibre content, so they are great for those who are prone to constipation.
6. They contain many of the vitamins (e.g. A, B complex, C, and E) our bodies require to help boost natural immunity, leading to fewer bouts of sickness.
7. Ongoing research is investigating their ability to help as an anti-aging agent.
8. The high levels of vitamin A can help protect your eye health.
9. They are known to be one of the best fruits for diabetics to eat, not only because they are high in fibre and lower in sugar content than a lot of fruits, but because they have been shown to have benefits on metabolism, especially on insulin production and insulin recognition by cells in the body.

Brown Foods

These are usually higher in nutrition and much higher in fibre than their equivalent white foods (see below), so the rise in blood sugar and insulin is more gradual. Even so, they should still should be consumed sparingly if you are a diabetic.

Because of their fibre content, they are often encouraged for heart health.

If you are trying to lose weight, eat less of these than is recommended though. They are still higher in starch, which can lead to extra fat. Moderation is key here.

Brown foods include:

• Brown Rice
• Couscous
• Oats
• Quinoa
• Whole grain and vegetable pasta
• Whole grain breads

Green Foods

These are loaded with antioxidants (e.g. lutein and zeaxanthin, which help fight the damage caused by free radicals), chlorophyll (which helps create new blood cells and detoxify your body), fibre, minerals (e.g. copper, magnesium, potassium), and vitamins (e.g. folate), they fill you up without providing additional calories, and they give you an energy boost.

Green foods include:

• Avocados
• Broccoli
• Brussels sprouts
• Cabbage
• Collard greens
• Courgettes (aka zucchini)
• Cucumbers
• Green beans (but not other beans which are part of the legume family and are proteins)
• Honeydew melons
• Kale
• Kiwi
• Lettuce (e.g. romaine)
• Limes
• Mustard greens
• Rocket (aka arugula)
• Spinach
• Swiss chard
• Turnip greens

Orange Foods

These contain antioxidants, beta-carotene, flavonoids, lycopene, potassium, vitamin C, and zeaxanthin, and can help keep your bones, eyes, heart, and skin healthy.

Orange foods include:

• Apricots
• Butternut squash
• Cantaloupe melons
• Carrots
• Grapefruits
• Mangos
• Oranges
• Papayas
• Pumpkins
• Sweet potatoes
• Tangerines

Red Foods

Red foods are loaded with antioxidants and phytochemicals (anthocyanins and lycopene) that may help protect against certain diseases including diabetes. They can also support eye health and maintain a healthy skin.

Red foods include:

• Beets
• Cherries
• Cranberries
• Pomegranates
• Radishes
• Raspberries
• Red apples
• Red cabbage
• Red grapes
• Red peppers
• Rhubarb
• Strawberries
• Tomatoes
• Watermelon

White Foods

Foods that are white are often heavily processed, and should therefore be avoided because they contain fewer nutrients and are known to help you put on weight. They also tend to spike blood sugar and insulin levels. Some of these foods include:

• Most pasta
• Most potatoes
• White breads
• White rice

However, there are some naturally white foods that provide numerous benefits, including improved circulation, lower cholesterol levels and reduced inflammation.

Many also contain allicin, which is a compound that contains sulphur, that can kill bacteria, fungi, and viruses.

The “good” white foods include:

• Cauliflowers
• Garlic
• Leeks
• Onions
• Scallions
• Shallots
• Turnips
• White beans

Yellow Foods

These can ease digestion, as well as reduce inflammation and swelling, and they contain enzymes such as bromelain that may provide a wide variety of health benefits.

Yellow foods include:

• Bananas
• Crenshaw melons
• Lemons
• Pineapples
• Some squashes

Protein Sources

These are not just meat and fish, but also include dairy and nuts.

These foods tend to take a very long time to digest and are important for building muscle and other body tissues. Many are also high in fat, which increases the flavour and helps you to feel full sooner.

Too much fat can be an issue for some people because of heart problems, so be sure to check with your doctor before increasing proteins too much. Also try to choose leaner meats and eat more fish (especially wild Alaskan salmon) and poultry. Look at having lower fat cheeses and yoghourts and less milk for dairy.

Nuts are high in fat and you do have to watch portion sizes carefully, but the fat they do have is good fat. Nut butters can be a great way to get in a bit of protein with your snacks. You are better off with less processed versions of nut butters though since many commercial versions have added fat and sugar in them. Or get a food processor or high speed blender and make your own.

If you are diabetic, you do need to make sure you have some protein at every meal and usually with snacks too, especially if they are carbohydrate-rich snacks.

Fish such as salmon (wild Alaskan is best) are also high in omega-3 fatty acids, which your body needs to function.

Most B vitamins are found in grains and other sources, but vitamin B12 is found in protein sources.

If you are thinking of switching to a strict vegan diet, you do need to check with your doctor first to make sure you get a regular shot of B12. Regular vegetarians do not have this issue as long as they make sure they get eggs and dairy in their diet.

A Few Tips

1. If there is one food you are not fond of, just try to find another one that is similar in colour.
2. If you are trying to lose weight or are diabetic, try to eat fewer fruits and more vegetables. Watch out for some of the really high-level sugared fruits like bananas and pineapples. Stay away from juices because they are basically fruit sugar in a glass. If you do drink juice, make sure it is really all juice and not a fruit drink that has a ton of added sugar.
3. Try to eat your fruits whole whenever possible. If you really want a drink, try smoothies. Make sure you make them primarily from vegetables and some fruits, with as little added sugar as possible.
4. While iceberg lettuce is technically a green food, it is much lower in nutrients than other varieties, such as romaine.
5. Be careful when buying fresh berries because they tend to grow mould quite quickly

Conclusion

The main thing you want to be sure you do is have a variety of these colourful foods in your diet.

So don’t think of this as missing out on foods that are tasty but lack nutritional value, such as junk food, highly processed food, and white food. Instead, think of it as adding new foods that are both colourful and nutritious.

Focus on making changes for a lifetime of healthy fuel for your body, and as always, check with your doctor before changes in diet and exercise plans.

Additional Resources

These are suggestions for those who wish to delve deeper into any of the above:

1. The Rainbow Diet
2. Find A Nutritionist (US Only)