Pack your plate full of color and boost your daily intake of important, and often overlooked, nutrients.
• Nuts –Powerhouses of Anti oxidants, Rich in Fibre and Nutrition , Healthy Oils.
• Sprouts – Rich in Nutrition
• Fruits Seasonal – Good source of Vitamins and minerals and high in fiber, boosts immunity
• Oats – Incredibly nutritious, helps in digestions and weight loss
• Cow milk – Pro
teins and Calcium, Nutrients –Vit. B12, Iodine and Magnesium
• Honey – Adds that sweetness to start a good day along with rich source of antioxidants
• Sabza /Chia Seeds – High in Omega-3 Fatty Acids, Lowers Risk of Heart Disease
Colorful foods, which are generally fruits and vegetables, contain many of the vitamins and antioxidants we need – with few calories. Red color in most fruits contain antioxidants that reduce the risk of developing atherosclerosis, hypertension and high cholesterol. RED FRUITS: Red grapes, strawberries, watermelon, cherries, raspberries, pomegranates, cranberries, red apples. Blue and purple fruits:
Blue and purple fruits help prevent heart disease, stroke and cancer. Blue and purple fruits are very important for your memory and promote healthy aging. This food also protects urinary tract health and regulates healthy digestion. Blue and Purple Fruits: blackberries, blueberries, purple grapes, plums, raisins, figs
Orange and yellow fruits:
Orange and yellow fruits are packed with nutrients that are known to protect your nervous system promote eye health and prevent heart diseases. They also play an important role in maintaining skin health, boosting your immune system and helping build strong bones. Orange and Yellow Fruits: yellow apples, apricots, oranges, grapefruit, peaches, mangoes, papaya, pears, pineapple
Green fruits
Green fruits protect your eye health, lowering the risk of developing age-related macular degeneration. Green leafy vegetables also contain folic acid which is very important for pregnant women as it reduces the risk that their baby will develop a birth defect. The essential nutrients found in green fruits protect you from cancer and high levels of bad cholesterol, regulate digestion and improve immune system functioning. Green Fruits: green apples, kiwi, green grapes, lime, avocado
White fruits:
White fruits contain nutrients known to lower the level of bad cholesterol in your body as well as lower high blood pressure. They also have a great immune boosting effect on your body. Nutrients found in white fruits minimize the risk of colon, prostate and breast cancer as well. White Fruits: bananas, white nectarines, white peaches, pears
