The Five Color Diet is a simple and easy-to-follow diet that can fulfill a person’s daily nutritional requirements without demanding too much effort or planning. All you need to do to follow the 5 A Day diet is to eat one food from each of the 5 color families, which will give your body a healthy dose of vitamins, antioxidants, and nutrients.
In a world where counting calories is still the dominant form of diet, the Five Color Diet represents one of the easiest ways to stay healthy.
Let’s learn more about how this rainbow of flavors is composed.
5 SERVINGS AND 5 COLORS
The “5 A Day” Diet campaign involves eating 5 servings of fruits and vegetables every day. These are grouped into color categories, which simplifies the process of arranging a meal. There’s no counting calories or extensive preparation, just picking fruits and veggies of each color group and enjoying them.
The 5 colors are:
1. Blue/Purple: This group includes fruits and vegetables like blackberries, blueberries, prunes, raisins, and eggplants. All of which are rich in antioxidants like anthocyanins, folic acid, and vitamin C.
2. White: Is made up of fruits and vegetables that are heavy in prebiotics and have anti-bacterial properties. White vegetables like onions, garlic, and cauliflowers are rich in prebiotics, which is an ingredient that feeds the good bacteria and yeast in your intestines. White fruits are bananas and pears, which also contain ingredients that aid digestion.
3. Red: Includes fruits and vegetables like tomatoes, red apples, raspberries, and watermelon. These contain pigments such as lycopene and anthocyanins, as well as being rich in antioxidants which gives them anti-inflammatory properties and helps combat the onset of heart disease.
4. Greens: Are made up foods like spinach, kiwi fruit, asparagus, zucchini, and limes. They are rich in important vitamins, minerals, and contain plenty of fiber. Green vegetables contain sulfurous compounds that help to detoxify the liver.
5. Yellow/Orange: Includes vegetables like pumpkin, carrots, and sweet potatoes, and fruits like peaches, oranges, and pineapple. They are high in vitamins A, C, and E, as well as folate, bioflavonoids, and beta carotene. Regular consumption of yellow/orange foods helps to prevent diseases like cataracts, atherosclerosis, and arthritis.
While the health benefits of fruits and vegetables are noteworthy individually, the five color diet manages to combine them in a way that multiplies their overall effectiveness.
The five color diet helps strengthen the body’s immune system, improve memory function, aid healthy weight loss, and reduce the risks of having type-2 diabetes or cardiovascular (heart) disease.
Following the diet is also really simple as it doesn’t depend on rigid menus, counting calories, or abstaining from certain food groups. All you need to do is follow the simple principle of eating 5 portions of the 5 colors each day and you’ll be eating healthier than you ever have.
So make sure that you follow the rainbow, keep it simple, keep it healthy, and above all keep it colorful.