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Eating in Color

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Fourth of July weekend with plenty of barbeques, drinking and eating.
We have to let go once in awhile, but the key is ‘balance.’ Here are some healthy snack choices in patriotic colors:

RED - strawberries, raspberries, cherries and tomatoes. Red peppers, cranberries, pomegranates, apples and watermelon.

  • Red hued foods have tons of antioxidants like vitamins A and C. They get their red color from phytochemicals like lycopene and anthocyanins. Lycopene is an antioxidant found in foods like watermelon and tomatoes and helps protect our healthy tissues from free-radical damage. Anthocyanins are found in foods like cherries and strawberries. This powerful antioxidant helps fight inflammation and protects your blood vessels and nervous system.

WHITE – egg whites, bananas, garlic, shallots, onions, turnips, parsnips, artichoke hearts and palm. Mushrooms, milk, kefir, cottage cheese, cauliflower, yogurt, tofu, potatoes, white beans and white fish.

  • These white foods contain the phytochemical allicin, which may help lower cholesterol and blood pressure. Allicin has also has been thought to help reduce the risk of stomach cancer and heart disease.

BLUE – blueberries, grapes, blue potatoes, eggplant and blue corn chips. Blackberries, beetroot, blackcurrants, purple plums, figs, prunes, raisins and aubergine.

  • These foods get their gorgeous hue from the phytochemical anthocyanin (also found in red foods). Studies have shown that eating foods high in anthocyanins may help reduce the risk of heart disease, stroke and cancer.

To find out more healthy eating tips, visit Dawn at



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