By Meredith Crow, MA, RD, LD
- Wash Your Hands:
• Soap & Water for at least 20 seconds
• Before Every Meal, Snack, or Nibble - Drink Water:
• Minimum Requirements: 64 ounces daily
• Many People Require more than 64 - Eat the Rainbow:
• Focus on Fruits & Vegetables
• Variety of Color is Key:
– Different Colors Provide Different Vitamins and Minerals
• Red/Orange:
– Red/Orange Bell Peppers, Sweet Potato, Carrots, Butternut and Acorn Squash, Tomatoes, Pumpkin, Beets, Radishes, Rhubarb
– Strawberries, Raspberries, Oranges, Grapefruit, Cherries, Pomegranate, Apricots, Cantaloupe, Apples
– Rich in Vitamins: A, C, & B complex
– Rich in Minerals: Calcium, Potassium, & Iron
– Provides Lycopene: an antioxidant
• Yellow:
– Yellow Summer Squash, Yellow Bell Peppers, Sweet Corn
– Bananas, Lemons, Mangos, Peaches/Nectarines, Pineapple
– Provides Lutein: a carotenoid
• Green
– Dark Leafy Greens: Spinach, Kale, Collard Greens, Arugula, Watercress
– Asparagus, Broccoli, Brussels sprouts, Cabbage, Celery, Cucumbers, Peas, Zucchini
– Kiwi, Limes, Green Grapes, Honeydew, Apples
– Rich in Vitamins A, C, & K
– Rich in a Variety of “Phytochemicals” including:
– Carotenoids, Antioxidants, Indoles, & Saponins
• Blue/Purple:
– Cabbage, Eggplant, Purple Potatoes
– Blackberries, Blueberries, Red Grapes, Plums/Prunes, Elderberries, Raisins
– Provides Anthocyanin: an antioxidant
• White:
– Cauliflower, Garlic, Ginger, Artichokes, Jicama, Mushrooms, Onions, Parsnips, Potatoes, Shallots, Turnips
– Rich in Vitamins: C, K, E, & B complex
– Provide Minerals: Potassium, Magnesium, & Calcium
– Known for Antibacterial/Antiviral Properties
• Want More Info: Check out the Following Article:
– https://www.todaysdietitian.com/newarchives/110308p34.shtml - Supplements to Augment Healthy Diet & Hydration:
• Vitamin C
• Zinc
• Garlic
• Elderberry
• Turmeric
• Green Tea
