Diet plan: Colour-coded foods

Eating a colourful platter of food not only enhances one's wellbeing but also reduces the risk of chronic diseases. The bright red hue of ripe of tomatoes, greenish-yellow tinge of bananas and the reddish-orange glow of carrots are all virtual labels based on colours, as they tell us exactly what we are ingesting, nutrition-wise. The goodness of these fruits and vegetables is derived from compounds known as phytochemicals. Phytochemicals are neither vitamins nor minerals, but their characteristics, functions and importance are quite similar to these nutrients. Phytochemicals are plant-based compounds that act as hormones or antioxidants in our system. Phytochemicals are especially good in the prevention and fight against cancer. The National Cancer Institute recommends a Five-a-Day for Better Health programme by using the colours to highlight the phytochemical content of fruits and vegetables. They recommend approximately five to nine serving of fruits and vegetables daily. This is based on the fact that the recommended daily allowance of fruits and vegetables to combat cancer and other chronic illnesses is 400–600g/day. Phytochemicals are not found in processed foods. They are found in whole grain and unrefined foods, legumes, nuts, seeds, fruits and vegetables. Here's a rough guide to how you can use your food colour palette to better health: Green Green foods, e.g. broccoli, spinach, cabbage, green peppers, Brussels sprouts, etc., contain glucosinolates, which help in breaking down cancer causing chemicals. White–green Spring onions, white onions, garlic, and other white foods that combine some element of green, contain allyl sulphides, which help protect cells and the heart, strengthen the immune system while lowering the risk of cancer. Yellow-green Foods that are a bright yellow, such as corn, yellow bell peppers, saffron, etc., contain zeaxanthin, which helps maintain eye health. Some studies suggest that this compound helps fight age related macular degeneration of the eye. Some green foods, e.g. green peas and avocados, also contain this compound. Yellow-orange These foods contain flavonoids, which help boost the immune system, maintain healthy vision, protect cells and reduce the risk of heart disease and cancer. E.g. apricots, peaches, papayas, carrots, pumpkins, etc., are good examples. Orange Oranges, carrots, sweet potatoes, mangoes, etc., contain beta carotene, which helps in maintaining healthy vision and slowing down cancer by improving cell–to–cell communication. Red Foods that fall towards the red end of the spectrum contain lycopene which helps reduce cancer risk. Tomatoes, watermelons, red apples, pink grapefruits, red bell peppers, etc., are good sources of lycopene. Red-purple Reddish-purple foods such as cherries, raspberries, red grapes, strawberries, raspberries, etc., contain anthocyanins, which help prevent heart disease, reduce cancer risk as well as prevent neurological disorders. Blue-purple These foods contain antioxidants that fight free radicals to help prevent cancer. Blueberries, plums, eggplant, prunes, etc., are all loaded with anti-oxidants. Try to include at least one serving from as many of the above categories to your daily menu to fulfil your daily requirement while reaping the benefits of phytochemicals. There are thousands of phytochemicals that are not categorised above and you can get them by consuming unrefined foods, whole grains, soybeans, legumes, nuts and obviously fruits and vegetables. Adding colour to your diet isn't all that difficult; below are a couple of tips to help you out: •    You can start by adding some banana slices, grapes, dried raspberries or the likes to your breakfast cereal or yoghurt. •    Instead of having processed, readymade fruit and vegetable juices, bring that old juicer out from the store and make fresh, tasty juice for yourself as well as your family. Orange and carrot with a dash of strawberries is a tasty combo to begin with; apples, strawberries, lemon and mint is a favourite amongst the Middle Eastern community and aids digestion as well. •    Instead of ordering a side of fries, rice or potatoes, opt for a green, colourful salad instead. •    Replace chips with cucumber sticks, baby corn or baby carrots, seeds or nuts whenever you have an urge to snack. •    Always keep some fruit at hand. •    Fruit smoothies can be made either with juice, milk or yoghurt with a wide variety of fruits. This way you can easily reach the target of five or more servings of fruits and vegetables every day.