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Phytonutrient Loaded Healthy Nutrition for a Healthier You!

Phytonutrients are compounds found in plants. It is essential that you get enough phytonutrients every day. While you wouldn’t want to bother with percentages like 31% greens, 22% reds, 21% yellows and oranges, 14% whites, 12% purples and blues, you need to just keep that in mind: “To maximize your health, eat 1 cup of each colour every day!”*

You might find useful some examples of each, therefore you have:

Greens: green tea, green beans, arugula, snap peas, legumes, broccoli, Chinese cabbage, collards, parsley, spinach, green peas, salad greens, Brussels sprouts, chard, kale, etc.

A few ideas about how to introduce them in your diet:

  • Drink green tea;
  • Add kale, spinach, collards/chard, etc. to your smoothies;
  • Eat a variety of salad greens;
  • Make a bean salad with vinaigrette;
  • Add parsley to hummus;
  • Add cabbage and green beans to a stir fry;
  • Include steamed broccoli;

Reds: tomato, cranberries, walnuts, persimmon, cherries, chilli powder, raspberries, grapefruit, watermelon, papaya, pomegranates, red cabbage, etc.

How to introduce them in your diet:

  • Use tomato sauce for veggies, lasagne, pizza or pasta;
  • Make a cranberry bread;
  • Snack on watermelon or grapefruit;
  • Add raspberries and walnuts to oatmeal;
  • Try cherries with cocoa powder in a smoothie;
  • Try red cabbage slow;
  • Make chilli with tomatoes and chilli powder;
  • Make tomato soup;

Yellows and oranges: cantaloupe, corn, citrus fruit, mango, squash, turmeric, pineapple, ginger, pumpkin, carrot, sweet potato, peaches, etc.

How to introduce them in your diet:

  • Eat stuffed squash and pumpkin;
  • Try carrot and sweet potato soup;
  • Add turmeric to sauces, soups, dressings;
  • Add peaches or pineapple to smoothies;
  • Eat oranges, clementine, or cantaloupe;
  • Make a mango salad;
  • Add ginger to sauces, soups, dressings;

Whites: white tea, parsnip, garlic, onion, coconut, turnip, apple, rutabaga (root vegetable), etc.

How to introduce them in your diet:

  • Add garlic and onion to soups and stir fries;
  • Drink some white tea;
  • Snack on apples;
  • Add coconut to a smoothie;
  • Make parsnip soup;
  • Try mashed cauliflower instead of potato;

Purples and blues: cranberries, beets, cocoa, eggplant, blueberries, grapes, prunes, blackberries, strawberries, purple potatoes, etc.

How to introduce them in your diet:

  • Snack on grapes;
  • Add blueberries to oatmeal;
  • Add blackberries to smoothies;
  • Make eggplant curry;
  • Try a roasted beet salad;
  • Snack on strawberries;
  • Make a cranberry oat crumble;

It looks like only 20% of us get enough of the health-promoting, disease-fighting phytonutrients in form of colourful fruit and vegetables every day. For your best health aim for at least ½ cup servings of each daily.



“Stanford Introduction to Food and Health” – Coursera

“Food as Medicine” – Future Learn

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