Eat the Rainbow - Think Outside the Salad
What does this mean and why is it important?
To eat the rainbow simply means eating as many fruits and vegetables of different colors each day. And let’s not forget those herbs, spices, nuts and legumes! Different nutrients and benefits are related to the various colors in plants. Plants contain different pigments, or phytonutrients, which give them their color.
The benefits of phytonutrients include antioxidant and anti-inflammatory affects. Phytonutrients may also enhance immunity and intercellular communication, repair DNA damage from exposure to toxins, detoxify carcinogens and alter estrogen metabolism.[1]
What this means for athletes is enhanced muscle recovery due to their anti-inflammatory properties, in addition to adding vitamins, minerals and fiber to their diet.
Diversity is key to a balanced gut and for fulfilling the nutrients your body needs. Sure, salads are a great way to add many colors to your meal, but not everyone likes salads and keeping salads fresh while on the road can be a challenge. So, eat foods that you enjoy and try to add some extra color and flavor to your next meal. As you go through the day, think about what colors you have already eaten and try to add one or more additional colors throughout the day.
Easy Ideas To Add 9 More Colors In One Day:
1. Mixed berries in a smoothie for breakfast
2. Avocado and mixed greens on your turkey and whole wheat sandwich
3. A couple Cuties (Clementine orange) or an apple as a snack
4. Roasted Carrots and Broccoli with fresh Garlic along with a protein for dinner
Sorry, Skittles and Sprinkles don’t count. Save those for a special celebration and concentrate on adding natural fruits, vegetables, herbs and spices to improve your overall health and athletic recovery.