The way to make a plate the healthiest is to use plates with a variety of colors. Vegetables and fruits contribute to the daily energy and protein content requirement in small amounts, and they are the crown jewel of our plates as they protect our cells from damage with their high antioxidant content.
What does this mean in short? In other words, while we get our daily energy and protein needs from meat, milk and grain groups, we should color our plates with vegetables and fruits in order to protect our cells and protect our health. So why should we include vegetables and fruits of different colors on our plates?
We can divide vegetables and fruits into 4 different groups according to their colors.
Green vegetables contain high amounts of chlorophyll. It contains. It also contains carotenoids and flavonoids.
Red ones contain the anthocyanidin pigment, one of the flavonoids, and is mostly found in red beets and red cabbage.
Yellow ones contain carotenoids. Carrots, apricots and citrus fruits are included in this group.
White fruits contain flavonoid pigment. Potatoes, onions, eggplants, cauliflower and celery fall into this group. Flavonoids give the color of apples, pears and peaches.
Fruits and vegetables vary in terms of the type and amount of vitamins they contain. Therefore, the way to meet our vitamin, mineral and antioxidant needs in the most appropriate way and to protect our body from various diseases and cell damage is by coloring our plates.
Fruits have an important place both in terms of nutritional value and appetite control. Fruits, which we know that their taste depends on the amount of acid and sugar they contain, should be bought fresh and consumed in a short time, otherwise they become too sugary and their benefit rate decreases. In order to prevent this, you should include fruits in your meals and snacks regularly.
For example, when you want to consume a portion of fruit, instead of doing it with a single type of fruit, you can reduce the amounts of 2-3 different fruits and combine them into a total of 1 portion, thus placing them in one meal. You can complete your meal with the happiness those colorful plates bring to you and optimize your needs. You can provide it in the right way.
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