A “Rainbow Diet” is one that includes foods of different colours
by adding different kinds of fruits and vegetables into your diet. Most of us
know that including generous servings of fruits and vegetables in the diet is
the cornerstone of good health, but we lack the motivation to do so.
Besides, the effort that goes into the processing and preparation
of vegetables and the ever spiralling cost are huge deterrents towards ensuring
a salad, one or two vegetables and an after meal fruit. But everyone must
include more fruits and vegetables in their diet because they have special
ingredients that not only prevent but also delay the onset of many diseases.
Essential nutrients
Vitamins like vitamin C, compounds called carotenoids (some of
which can be converted to vitamin A in the body), vitamin K, riboflavin, and
folic acid are found in many vegetables and fruits. In fact, guava and
gooseberry are some of the inexpensive sources of vitamin C. Vegetables like
capsicum are rich in thiamin, a member of the B complex family of vitamins.
Some vegetables like potato, sweet potato, tapioca and yam and
fruits like mango, banana and sapota make a fair contribution towards energy
intake. Most vegetables and fruits are high in water and fibre contents and low
in calorific value.
Many of the greens — Amaranth (mulai keerai and araikeerai),
manathakkali, mint and cowpea leaves — are packed with iron. Green leafy
vegetables like agathi, amaranth, drumstick and fenugreek leaves also have
generous amounts of calcium. Green leafy vegetables are also high in potassium
and magnesium, low in fat and sodium, all of which are cardio-protective.
Phytochemicals
More recently it has been reported that vegetables and fruits
contain compounds called phytochemicals, which have antioxidant,
anti-inflammatory, anti-bacterial and immune-boosting properties and promote
good health and a high quality of life. There are thousands of phytochemicals
packed into fruits and vegetables.
Flavonols are found in lemons, oranges, plums, peaches, apricots,
apples, green leafy vegetables, yellow capsicum, onions and broccoli.
Naringenin — found in all citrus fruits, especially grape fruit —
known to reduce blood cholesterol and glucose concentrations.
Anthocyanidins are found in red grapes, pomegranates,
strawberries, cherries and plums and are cardio and neuro-protective.
Yellow fruits like mangoes and green leafy vegetables and carrots
are rich in beta carotene which is converted to vitamin A in the body and also
helps fight cancer.
Red fruits like tomatoes and watermelon contain lycopene, which is
important for fighting prostate cancer and heart disease.
Fisetin — found in strawberries, blueberries, apples, grapes and
onions — is being studied for its anti-ageing effects
The most natural way to overcome constipation is to increase
intake of green leafy and other high fibre vegetables and fruits.
Their high water and fibre content and low energy values promote
satiety and decrease energy intake and could be important in weight management.
Nutritionists recommend regular moderate exercise and many servings of soups and
salads for those who need to shed a few pounds. Substituting fruits and
vegetables for a calorie dense evening snack helps weight loss.
Benefits
Other health benefits include prevention of or delaying type 2
diabetes mellitus, protection against esophageal, stomach and perhaps
colorectal, lung and mouth and pharyngeal cancers; reduced risk of
cardiovascular events and stroke. A diet packed with raw fruits and salads can
help prevent Amyloid plaque formation in the brain, which leads to Alzheimers
disease.
Emerging evidence also shows a beneficial role in reducing risk of
cataract, diverticulosis, chronic obstructive pulmonary disease, and even
hypertension. In fact, the Dietary Approaches to Stop Hypertension (DASH) plan
recommends generous intake of fruits and vegetables.
The National Health and Medical Research Council (NHMRC)
recommends that adults eat at least five kinds of vegetable and two kinds of
fruit every day. Most experts do not consider potatoes as a part of these seven
servings.
The key to good health is therefore to include plenty of fruits
and vegetables. Ensure that your shopping bag is filled with colour. Both
variety and quantity is the key. Lastly, go seasonal. This is the best way to
ensure quality and an affordable price.
Begin early
Train children to eat a variety of fruits and vegetables. Add
pureed or smooth vegetables and fruits to cereals as first foods and introduced
to infants at about six months of age.
The quantity, consistency and variety can be increased as the
child grows. This way, resistance to vegetables and fruits at a later age is
likely to be minimal.
How much?
Start with five servings of fruits or vegetables.
Slowly increase to at least seven servings through the day.
One serving = 75 gm.
Easy to use
Make fruit juice
Add to salads, pastas and raitas
Make sandwich fillings
Puree into soups
Keep a fruit bowl handy
Fill half your plate with vegetable; then add other foods
