Color yourself in good health

Dietitian Becky Varner shares ideas for color-coding your menu for maximum health benefits.
BY BECKY VARNER Modified: October 2, 2012 at 5:38 pm •  Published: October 3, 2012

Plant-based foods produce naturally occurring components called phytonutrients (also referred to as phytochemicals) that appear to offer health benefits beyond basic nourishment.

Thousands of phytonutrients exist, but only a few hundred have been studied. Research reveals that different plant-based foods such as vegetables, fruits, legumes, nuts, seeds and whole grains provide different phytonutrients in varying amounts. These phytonutrients appear to promote health by triggering body processes that may reduce the risk for developing some diseases.

Although the specific actions and benefits of phytonutrients remain uncertain, there is overwhelming evidence supporting health benefits from eating plant-based foods. Phytonutrients also provide color, aroma and flavor that make food appealing. They are categorized according to biochemical characteristics and the probable protective functions.

A great method to include a wide variety of phytonutrients as well as other nutrients in the diet is to select many different colors of plant-based foods. Grouping foods by color is helpful when choosing several colors in a meal or for snacks.

Add phytonutrients to a meal with simple additions to the plate. Deep yellow acorn squash cut artfully can be served around other foods. I like to bake assorted shapes in an 8-by-11 glass baking dish with a half-inch of water at 350 degrees for 30 minutes.

Cut the squash in half creating two round halves with scalloped edges. Remove the seeds and pulp from both halves. Remove the stem and place that half cut-side down in the baking dish. Once cooked, this will be a squash “bowl” that will hold leftover reheated brown rice with raisins added to it.



Classes

Becky will teach Learn with Lunch classes featuring Cream of Potato & Leek Soup, Tomato Basil & Beef Soup and Pumpkin Muffins at the following times:

Noon Tuesday, Buy For Less, 3501 Northwest Expressway.

Noon Oct. 16, Buy For Less, 10011 SE 15, Midwest City.

Class size is limited, call 302-6273, ext. 332, for reservations.

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