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The color of your food can tell you a lot about its nutritional values. Nature’s gift is truly amazing and we are blessed with abundance of produce available to us. I always remind my clients that when you eat a variation of fruits and vegetables with different colors, not only it can be nourishing to your health; it can also be more pleasant and appetizing. This can be a bit of a challenge for many people with dietary restrictions, digestive issues or having picky eater family members but you can start making small changes.

Don’t eat the same kind of fruits and vegetables every day to maximize the benefits of unique nutrients each ingredient carries. Remember to always shop what is in season and make it as colorful as possible. Try to add as many colors to your dishes and if it’s hard for you, simply start by just adding one new color to each meal.


  • Focus on what are the colors of vegetables and fruits you are consuming on daily basis and simply try to purchase a couple of new fresh ingredients with different colors every time you are grocery shopping.
  • If any of your meals such as breakfast, lunch or dinner usually have the same colors, try adding a new ingredient with a new color like red, orange, yellow, white, green, purple and blue to each meal.
  • Instead of eating mixed green salad by itself, cut some fresh purple cabbage and red bell peppers with fresh parsley and add them for the antioxidant and anthocyanin boost.
  • Instead of using jelly, put fresh slices of strawberries, plum, papayas or blueberries on your favorite toast and nut butter.
  • Instead of dried fruits on your salads, cut up some fresh apples, pears or mangos and add them for a sweet twist with more fiber and vitamins.


What is your new color today? Mine is purple.