Eating by the Colors Eating fruits and vegetables in a rainbow of vibrant colors ensures we get a variety of phytochemicals, vitamins, minerals and antioxidants. Te federal Office of Disease Prevention and Health Promotion recommends consuming two and one-half cups of vegetables and two cups of fruit each day. McDowell suggests including “deeply pigmented fruits and veggies in at least five different colors, so that you’re getting all of the micronutrients and they’re all working together.” Aim to include a couple different foods from each of the following


color groups over a week’s time. Infographics and charts are available for download from the American Heart Association (Heart.org), VeganEasy.org, Dr. Ranjan Chatterjee (DrChatterjee.com) and others. Apps such as Eat the Rainbow Food Journal, Eat Five and VegHunter also make vegetable and fruit intake easy to track.


Green: Dark greens have cancer-blocking chemicals like allyl sulfides, lutein and indoles, which inhibit carcinogens. Tey also contain folate for healthy cells and calcium for stronger


Food to Heal the Planet


Eating healthy also means making a choice for the health of the planet. Organic, locavore and small-farm advocates are speaking


out against the industrialized U.S. food system with its extensive use of pesticides, poor treatment of animals and lack of regenerative soil management. Organizations like the Rodale Institute, Regeneration International, Kiss the Ground and the Ecological Farming Association are working to train farmers to regenerate soils to not only restore climate stability, but also provide far healthier foods from nutrient-rich soils. “I believe if we have a greater understanding of our


local and regional food systems, we will be moving in a more sustainable, intentional and responsible direction for ourselves, our communities and the planet,” says Andrea Bemis, author of the farm-to-table cookbook Local Dirt and operator of Tumbleweed Farm with her husband Taylor in Mount Hood, Oregon. ocal food is easier on the planet for several reasons. “Large


commercial farms work the soil so intensively that they must use synthetic fertilizers to get anything to grow,” says Brock Hall, owner of Florida Fields to Forks, in Malabar, Florida. Alternatively, cover crops keep nutrients in the soil, requiring less water and naturally sequestering more carbon from the atmosphere. Shorter transit or shipping distances aſter picking uses less pollution-causing fuel. “Choosing the right food is not only important for our


personal health, but also is important for our planet and for our checking account,” says T. Colin Campbell, author of Te China Study and Te Future of Nutrition. “I have come to believe, aſter being in this discipline for 65-plus years, that our choice of food is the easiest and most important choice we can make to address the many existential problems that we now face.”


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bones, muscles and heart regulation. Get plenty of asparagus, avocados, broccoli, Brussels sprouts, green tea, kale, kiwi, spinach and green herbs.


Blue and purple: Anthocyanins wipe out free radicals, boost brain health and reduce inflammation. Resveratrol can delay cellular aging, protect the heart and reduce risk of some cancers. Add blueberries, blackberries, eggplant, elderberries, figs, grapes, plums, raisins, eggplant and purple cabbage.


Red: Rich in lycopene, a potent scavenger of gene-damaging free radicals, red plants lower risk of certain cancers and boost heart, brain, eye and bone health. Try apples, beets, cherries, cranberries, raspberries, red peppers, tomatoes and watermelon.


Yellow and orange: Contain vitamin C, hesperidin and carotenoids such as beta-carotene to inhibit tumors, protect eyes, detoxify the body, reduce inflammation and boost the immune system and heart health. Add apricots, bananas, cantaloupe, carrots, mango, oranges, pineapple, pumpkin, sweet potatoes, tangerines and yellow peppers.


White and brown: Te onion family contains allicin and beta glucans, which have anti-tumor properties and can help lower cholesterol. Nuts contain healthy fats. Other foods in this group contain blood pressure-regulating potassium and antioxidant flavonoids like quercetin and kaempferol, along with digestion-boosting fiber. Choose beans, cauliflower, garlic, leeks, mushrooms, nuts, onions, parsnips and whole grains.


Gaining Gut Health The gut contains the organs that make up the digestive tract and the gut microbiome, a balance of microorganisms that survive on food. A healthy gut can prevent and heal illnesses in the digestive tract, immune system, cardiovascular system, kidneys and brain. If the gut is burdened with unhealthy foods and digestion is


impeded, illness may arise. However, shiſting to healthier, plant- based foods can cause a measurable shiſt in the gut microbiome in three to four days, Duke University researchers report in Nature. Gut health can be enhanced and restored with specific foods:


Enzymes to break down food are found in raw fruits, vegetables, sprouts, nuts and fresh herbs, and can be destroyed by cooking or processing. Tese work before the body’s digestive enzymes kick in to improve digestion, eliminate toxins and boost energy. Studies have shown that raw plants also help with weight loss, decreasing cholesterol and reducing inflammation.


Probiotics, live bacteria that promote healthy gut flora, are found in fermented foods like sauerkraut, kimchi, sourdough bread, yogurt, kefir, pickles, miso and cheddar cheese.


Prebiotics, undigestible natural fibers that feed probiotics, abound in apples, asparagus, bananas, barley, burdock root, dandelion greens, flaxseeds, garlic, oats and onions.


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