Monday, October 29, 2012

Color Your Plate

Meal planning. Sometimes I enjoy it and sometimes its just another chore to be completed for the week. After a few years of going to the grocery store and wondering around the aisles trying to figure out what we should eat that week, spending too much money, and throwing away food that went bad before it could be eaten, my husband and I came to the realization of just how beneficial meal planning can be! It saves money and time, discourages eating out, decreases food waste, and encourages a healthier diet.

Our priorities when meal planning for our family include:
1. Making use of what we already have on hand
2. Making the most cost effective choices
3. Limiting processed foods (especially high fructose corn syrup and artificial coloring/flavors and choosing mostly whole foods- sometimes organic (more on that later)
4. Trying out new foods and recipes
5. Buying produce that is in season (and local if available)

Now that we have Dino, I will add another priority to the list. #6. Including foods of all colors to ensure a variety of nutrients are offered throughout the week.

To do this, I have made a list of common fruits and veggies in each "color group." We will choose at least one food out of each color to include on our weekly menu. This will be an easy system to include Dino in as he gets a little older. Since we all eat meals together, this will require my husband and I to try some new foods as well! Our menu this week includes:

Red: Tomato sauce, red apple, red pepper
Green: Spinach, green pepper, green apple
White: Banana, onion
Yellow/Orange: Butternut squash, sweet potato
Blue/Purple: Blueberries

Below is the list I created for us to use.

Color Your Plate!
Reds

Greens
White
Yellow/Orange
Blue/Purple
Lycopene, anthocyanins

Lutein, Folate, Indoles
 Allicin, potassium 
Carotenoids, vitamin A and C, folate
Anthocyanins
Red apples

Spinach
Banana
Tangerines
Blackberries
Red peppers

Green peppers
Onion
Apricots
Blueberries
Strawberries

Asparagus
Cauliflower
Butternut squash
Eggplant
Beets

Green beans
Garlic
Cantaloupe
Figs
Red potatoes

Zucchini
Potatoes
Carrots
Plums
Cherries

Peas
Turnips
Grapefruit
Prunes
Radishes

Green onions
Mushrooms
Lemons
Purple grapes
Raspberry

Limes

Mangoes
Raisins
Tomato

Lettuce

Nectarines

Watermelon

Kiwi

Oranges

Pink Grapefruit

Cucumbers

Papayas

Red Grapes

Brussel Sprouts

Peaches

Cranberries

Avocado

Pears



Artichokes

Yellow peppers



Green apples

Pineapple



Broccoli

Pumpkin





Yellow squash





Sweet potatoes

 LycopeneReduces risk of several types of cancer (especially prostate). 
 AnthocyaninsAntioxidant- protects cells from damage as well as keeping our heart healthy. Reduces risk of stroke, cancer, and heart disease.
 LuteinHelps to keep eyes healthy- reduces risk of cataracts and macular degeneration. 
 FolateReduces risk of birth defects. 
 IndolesHelps to protect against cancer. 
 AllicinCan lower cholesterol and blood pressure and may help reduce risk of stomach cancer and heart disease. 
 PotassiumLowers blood pressure and cholesterol as well as reducing risk of stroke. 
 CarotenoidsReduces risk of cancer, heart disease, and can improve immune system function.  Can decrease risk of macular degeneration (which can lead to blindness). Also, good for your heart- may reduce chance of heart attack and death.
 Vitamin AHelps form and maintain healthy skin, teeth, tissues, membranes and skin. It also promotes good vision- especially in low light. 
 Vitamin CProtection against immune system deficiencies, heart disease, prenatal health problems, eye disease, and even skin wrinkling. 

2 comments:

  1. I love this! What a great idea!

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  2. Great idea! I need to take this into consideration as my kid gets bigger.

    http://sireats.blogspot.com/

    ReplyDelete