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Color-Code
Your Diet
Self, June 2001
Yes,
it's true; you can color-code your diet. If you eat
a variety of foods from different "color groups", you'll
get a variety of phytonutrients that are essential to
avoiding heart disease, cancer, diabetes, and obesity.
Eat at least one food from each of the following color
groups each day.
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| Red/ Purple |
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Red
and purple foods contain antioxidants that could
cut your risk of heart disease and stroke.
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Some
red/purple foods: beets, berries, eggplant, plums
and prunes, red apples, red cabbage, red pear, red
pepper, red wine. |
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| Red |
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These
red foods contain the ever-popular lycopene that
protects against cancer.
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Some
red foods: any tomatoes and tomato-based foods,
guava, pink grapefruit and juice, watermelon. |
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| Orange |
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With
beta carotene, orange foods help your eyes (yes,
mom was right about the carrots) and skin, and
may decrease the risk of certain types of cancer.
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Some orange foods: acorn and winter squash as well
as pumpkin, apriconts, carrots and juice, mangoes,
sweet potatoes. |
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| Orange/
Yellow |
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The
beta cryptoxanthin in these foods protects cells.
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Some
orange/yellow foods (and their juice): nectarines,
oranges, papayas, peaches, pineapples, tangerines,
yellow grapefruit. |
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| Yellow/
Green |
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Avoid
cataracts and macular degeneration with the lutein
and xeazanthin in these foods.
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Some
yellow/green foods: avocados, collard greens, corn,
cucumbers (with skin), green beans, peas, honeydew
melon, kiwi, romaine lettuce, spinach, zucchini. |
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| Green |
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Green
foods have sulforaphane, isothiocyanates, and
indoles, all of which help produce liver enzymes
which fight cancer.
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Some
green foods: broccoli, Brussels sprouts, cabbage,
cauliflower, kale, swiss chard. |
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| White/
Green |
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These
foods fight tumors, cell damage, and disease.
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Some
white/green foods: artichokes, asparagus, celery,
chives, endive, garlic, leeks, mushrooms, onions. |
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