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Eat Right with Color

Sixty percent of families spend less than 15 minutes preparing dinner says the American Dietetic Association. Rachel Ray has published tons of “meals in 30-minutes” cookbooks. If the ADA is right, that seems too long for most of us. We live hustle and bustle lives and look for quick, simple and nutritious ideas to round out our meals.

Ease into healthier meals with Eat Right with Color ideas (theme for National Nutrition Month last month). Adding color to your plate ensures full and vibrant (fruit and vegetable) nutrition to your body. The chart below explains the nutrients these colorful foods yield.

Add to the palette of the day’s first meal (use a base of oatmeal, quinoa, yogurt or cottage cheese):

  • Blueberries, raspberries or strawberries
  • Dried cranberries, raisins or apricots
  • Sliced banana and cinnamon
  • Avocado (to the quinoa or brown rice)

Midday meal color:

  • Mixed greens salad with tomato, yellow/red/orange bell pepper slices, blueberries, orange slices, carrots, strawberries and top with fruity vinaigrette
  • Top sandwiches and burgers with dark green lettuce, tomatoes and sprouts
  • Add a side of steam-in-the-bag veggies
  • Reach for a veggie stir-fry and brown rice

Snack hues:

  • Apple slices dipped in peanut butter or humus or with a string cheese
  • Grapefruit or orange sections
  • Dried fruit mixed with unsalted nuts and seeds (mini-chocolate chips for fun)
  • Mixed fruit cut up with a drizzle of maple syrup

Super supper rainbow sides:

  • Arugula salad (from a bag) splashed with lemon caper vinaigrette
  • Baked sweet potato (microwaving is quicker)
  • Carrot pennies – slice and steam and add a drizzle of olive oil and cinnamon
  • Stir-fry broccoli with a dab of hoisin sauce
  • Roasted rosemary new potatoes (use frozen potato chunks)
  • Curried green beans

Adapted from www.DASHforHealth.com

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