When all of the diet advice feels too complicated, try a simpler approach: eating right with color. "Eat Right With Color" is the theme of the 2011 National Nutrition Month campaign, and with good reason. Not only does eating a variety of colorful foods diversify the vitamins and minerals in your diet, it also means that you are likely filling your plate with more fruits and vegetables, which are low in calories and high in fiber. A colorful plate nourishes your body on many levels by involving all of your senses to generate interest in your food. What looks better: a bowl of oatmeal with milk on it, or a bowl of oatmeal with milk and fresh mixed berries? Unless you're color-blind, probably the bowl with the berries. Simply put, colorful plates get your body more interested in healthy foods.
This delves a little into the whole concept of mindful or intuitive eating as well. Eating with consciousness and awareness means that you're taking in the sight, smell and texture of your food. You're not mindlessly throwing back calories -- and you're not just concerned with taste -- you're deriving pleasure from all of your senses. A diet packed with colorful fruits and vegetables stimulates all of your senses and brings you into a greater sense of awareness about what you are putting in your mouth.
The American Dietetic Association suggests these colorful salad combinations for you to try in honor of National Nutrition Month's Eat Right With Color theme:
- Romaine lettuce, grape tomatoes, cucumber, carrots, avocado and shrimp
- Mixed greens, chicken strips, melon, walnuts and feta cheese
- Spinach, red onion, mandarin oranges and sliced almonds
Here are some other tips for adding color to your diet:
- Puree a combination of fruits to pour over your waffles or pancakes in the morning -- or over grilled chicken or pork at dinner.
- Add grated zucchini, chopped spinach, or frozen mixed vegetables to brown rice, meatloaf, mashed potatoes, or pasta sauce.
- Chop up 3-4 different types and colors of vegetables when you stir-fry instead of just one type, or skewer them to grill and serve alongside your dinner entree.
- Try to buy one new fruit and one new vegetable every time you go grocery shopping -- or at least ones that you haven't eaten in a while.
- Mix up the greens for your salad -- it doesn't have to be just iceberg or romaine lettuce for a base. Try spinach, arugula, red leaf lettuce, or endive for something different.
- Serve not one but two types of vegetable with dinner -- and make sure that they are different colors.
