RANDI'S FITNESS NUTRITION

  

Colors	PIctures	Foods	Health Benefits
Red		apples, strawberries, tomatoes, watermelon, red peppers, cherries, red grapes, radishes, red onions	Red foods contain LYCOPENE, which help to prevent prostate cancer, lunge cancer, breast cancer and stomach cancer.
Pink		pink grapefruit	These contain LYCOPENE and BETA CAROTENE. (see above and below).
Orange or Deep Yellow		apricots, peaches, carrots, mango, yellow peppers, sweet potatoes, oranges, cantaloupe, bananas, butternut squash, pumpkin	These foods contain ALPHA & BETA CAROTENE and VITAMIN C, which help to lower the risk of heart disease and help the immune system, the eyes, skin and bones. Alpha and Beta carotene convert to vitamin A which helps the body maintain the linings of the organs which consist of the eyes, respiratory tracts, urinary tracts and intestinal tract. Vitamin C helps heal cuts and wounds and keeps the teeth and gums healthy.
Dark Green		asparagus, spinach, broccoli, romaine lettuce, zucchini, green peppers, green grapes, honeydew melon, avocado, kiwi, green beans, peas	Dark green foods are rich in LUTEIN an antioxidant that helps maintain the eye tissue, Macula. This enables us to read, perform activities and drive. Eating green foods helps prevent the risk of cataract development and blindness.
Purple		blueberries, raisons, grapes, plums, purple cabbage, eggplant	These foods are rich in FLAVONOIDS. They help to make our blood vessels healtier which helps lower the risk of heart disease. They prevent short term memory loss associated with aging. They help to improve our motor skills. They help to prevent cancer and help to prevent urinary tract infections.
Black or Deep Red		Black beans, kidney beans, blackberries, cranberries, black eyes peas	These contain CALCIUM and IRON. Black beans also contain FIBER which help decrease the risk of coronary artery disease.

The Dietary Guidelines for Americans

Recommends a "Healthy Diet" which emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Includes lean meats, poultry, fish, beans, eggs, and nuts. Is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.

FOODPICKER is a program designed to help people with diabetes make better food choices. We embrace the guidelines put forth by the American Diabetes Association as well as the American Dietetic & American Heart Associations. This website is completely free and brought to you by volunteers in the health care field.