Colorful Nutrition


"If you're looking for an easy way to optimize your diet, go for color!" - Melissa Roberts (

What do we know about foods that are brightly colored?

We know that colorful foods pack lots of nutrients, and especially when we eat those brightly colored fruits and vegetables,
we're ensuring that we get a greater amount of nutritional diversity in our diet.

While some dieticians urge “one green and one orange” a day, others encourage us to eat as many brightly colored fruits
and veggies as we can get a hold of. All agree that its important to look for fresh foods when it comes to your diet,
and a great indicator of nutrition is definitely found in bright colors. Also if you're not into eating fruits and
veggies by themselves try blending up a fruit smoothie, or attempt one of those "rainbow salads".
The possibilities are limitless! =]

What nutritional benefits do these foods actually offer?

From reducing the risk of disease to improving your skin's complexion, the benefits range greatly.
We think this video will help with the explaining...

Are there any studies out there that show we really do eat with our eyes?

An informal test was done with about 2 dozen students, run by color expert DD Williamson. It underlined just how strongly our perceptions of flavor are truly influenced by the color of the food. When it comes to food, presentation really does play a huge role in the choice of food if you subtract the smell. People truly believe that the brighter the color of the fruit or vegetable, the more delicious it is going to taste.

Current reports show that about one-third of US adults are obese and about 17% of children are as well. According to Eating Behavior Psychologist, Brian Wansink, this obesity comes directly from the notion that we as Americans eat with our eyes and not with our stomachs. If food is readily available, and put in the vicinity around us, we are bound to eat it, especially if it "looks good." It really all comes down to visibility and convenience. One a nice hot summer day if you see a bright yellow pineapple and some dark red strawberries sitting in front of you, you are most likely inclined to eat them. The good thing about fruits and vegetables being so brightly colored is that those are actually full of great nutrients that your body needs.

What are some more examples of these colorful foods?

There are so many excellent colorful fruits and veggies to choose from, but listed below are a few of our group's favorite! (Click on the links to see each page!)

Red - Pomegranate, Blue - Blueberry, Yellow - Pineapple, & Orange -Sweet Potato

800px-Pomegranate_Blossom.jpg Pomegranates
Pomegranates are a part of the red foods family. High in anti-oxidants and rich in Vitamin C, they are generally acknowledged as one of the world’s “superfoods”, and for this, enjoy, considerable popularity. They are sometimes difficult to eat, but the arils are worth all the digging for their excellent source of dietary fiber and deliciousness!

"Red fruits offer a number of healthy rewards!" (
Pomegranates are commonly used in cooking, baking, juices, smoothies and alcoholic beverages, such as martinis and wine, and their nutritional value is known to be complimented by their sweet and tangy flavor. Studied clinically, the Vitamins and anti-oxidants present in this red juicy fruit have been connected to lower risk of heart disease, stroke, and cancer. But even without the health benefits, we think you’d want to eat this stuff anyway!


"One easy way to make sure you're eating a balanced diet is to fill your plate with a rainbow of fruits and vegetables... and blueberries provide that perfect shade of blue!" (Blueberry Council)

Blueberries are a super fruit! Rich in antioxidants, low in fat and high in fiber! With its blue color, blueberries have been proven to be act as an energizing food, that is not only healthy for you, but guilt free! Blueberries can be bought year round, and can easily be incorporated into any meal or drink. Recently, blueberries have become even more "trendy" as their health benefits and low calorie status has become more publicized. Blueberries are particularly important for heart and brain health, and have been found to help prevent cancer, since they are such a great source of antioxidants. Blueberries start out with a green color, but as they become fully developed, their blue color shines through, showing that they are ready to be part of a colorful and healthy diet!

"One of the most most nutritious foods you can eat comes in a tiny little package." (Blueberry Nutrition)

cover pineapple.jpgPineapples
Looking for something refreshing on a nice hot day? Look no further than a cup of fresh cut Pineapple. Not only do they contain a sweet tasty juice, but pineapples are extremely healthy for you. They contain bromelain, an enzyme which helps with arthritis pain by reducing the inflammation. They also help to strengthen your immune system by providing lots of Vitamin C. These vitamins help one to lose weight while also boosting energy levels. Pineapples are very high in manganese which helps to regulate blood sugar. Another health benefit it includes is Vitamin B which aids in metabolizing fats and proteins in our bodies. Fiber is another key health benefit found in pineapples that helps to aid in digestion, but it also makes you feel full when you may not be. By eating more of these types of fruits, it reduces the risk of vision loss by helping eye health.
"Yellow fruits and vegetables are nutritional powerhouses."- Yvellete Stines
Eat yellow for health! Bright colors can be an instant mind booster, especially the color yellow, which symbolizes joy, hope and happiness. Not only do sunny-colored foods have a great amount of Vitamin C, they also offer many antioxidants. These nutrients will help your vision, immune system, heart, and digestion. A couple other benefits of these brightly colored fruits are healthy skin, bones and teeth.
Along with yellow fruits and vegetables there are also yellow herbs which are very good for your health as well. The herb goldenseal can be used as an antiseptic and help to heal skin rashes. Dandelion is also known to help in weight control, anemia and eliminate and reduce indigestion and gas build up.

Sweet Potatoes

Sweet potatoes are the perfect year-round vegetable. In the fall, they can be mixed and mashed with brown sugar and marshmallows to make delicious casseroles, and in the summer, they can be fried up as a more colorful alternative to boring old French fries. Sweet potatoes contain large amounts of nutrients as well, and are considered by some scientists to be one of the overall healthiest vegetables. In addition to complex carbohydrates, fiber, vitamin C, and potassium, they contain large amounts of beta-carotene, an anti-oxidant that paves the way for vitamin A production.

"The abundance of antioxidants, vitamins, fiber and phytonutrients in orange foods are good for your skin, eyes and heart, and they may also decrease your risk of cancer." (

There are lots of fruits and vegetables to choose from when cooking with orange. Such as citrus fruits, carrots, butternut squash, pumpkin, and of course sweet potatoes.

These all contain large amounts of Vitamin A and C, and beta-carotene, and they can be baked into a variety of sweet and savory dishes. Nobody likes raw pumpkin, but pumpkin pie? It's a tradition that's healthier than one may expect. Just be careful, and don't try to overeat orange foods - there have been actual cases where people have had their skin turn yellowish-orange from overindulging on carrots.

Colorful Nutrition References for Further Research:

"Top Five Health Benefits of Pineapples." East Jefferson General Hospital. N.p., 14 July 2011. Web. 21 Apr. 2013.

Stines, Yvelette. "Health Benefits of Yellow Fruits and Vegetables." She Knows Health & Wellness. SheKnows, LLC, 1 Dec. 2008. Web. 24 Apr. 2013. <>.

Watson, Elaine. "We Eat with Our Eyes: Flavor Perception Strongly Influenced by Food Color, Says DDW." William Reed Business Media, 27 Mar. 2013. Web. 25 Apr. 2013. <>.

Lubin, Annie. "Eating With Our Eyes, Not With Our Stomachs." SBH Mental Health Resource . SBHonline, 2012. Web. 25 Apr. 2013. <>.