What color is your diet?
We all know fruits and vegetables are vital and reflect our health in many ways. But how can you tell if you are getting a well-balanced variety of vegetables and fruits? Dr. David Heber explains the importance of including a range of different colors in our diets so we may get the most from our fruits and vegetables.
Dr. David Heber recommends a diet with fruits and vegetables across the spectrum of color. Heber, author of "What Color is Your Diet?" and director of the UCLA Center for Human Nutrition, says Americans do not receive enough fruits and vegetables in their diets. He believes a category system he created would make it easier to consume the proper amount and types of vitamins needed in diets. Nearly all fruits and vegetables are low-fat and contain fiber and natural chemicals known as phytonutrients that can help protect against heart disease, cancer and age-related cognitive decline, cataracts and macular degeneration.
Heber, author of "What Color is Your Diet?" and director of the UCLA Center for Human Nutrition, says Americans do not receive enough fruits and vegetables in their diets. He believes a category system he created would make it easier to consume the proper amount and types of vitamins needed in diets. Nearly all fruits and vegetables are low-fat and contain fiber and natural chemicals known as phytonutrients that can help protect against heart disease, cancer and age-related cognitive decline, cataracts and macular degeneration.
Government health experts say that people should get a minimum five servings a day of fresh produce. Currently it's estimated about a third of the population fulfils that requirement, and it may be as high as 80% that do not get enough servings. As many as 50 percent of Americans don't eat a piece of fruit all day long. Nine servings are optimal for health maintenance.
"What Color Is Your Diet?" provides a color guide to fruits and vegetables and their benefits, as well as recipes to encourage an increased intake of produce. Heber says that counting servings may not be adequate if you are missing out on one or more major color categories. Not all members of the fruit and vegetable group are alike. They have unique properties that provide combinations of substances with unique effects on human biology. Therefore, simply eating five servings a day of fruits and vegetables will not guarantee that you are eating enough of the different substances needed to stimulate the metabolic pathways of genes in the different organs where fruits and vegetables have their beneficial effects.
The colors represent 25,000 chemicals that are beneficial. There is evidence that interaction between the colors provides benefits, so it's important to have a diverse diet and eat different foods. We normally eat three color groups on average in this country. Heber believes in evolutionary terms, man started out on a plant-based diet. Fruits and vegetables are historically and biologically important. Our ancestors the hunter-gatherers ate over 800 varieties. The different colors represent families of compounds, and we have even selectively bred the colors we eat into an even narrower range. There are red carrots in India, we eat orange ones. There are 150 varieties of sweet peas, but only a few are available to us. We need to make an extra effort to eat many different foods to get the full range of benefits, he says.
These contain the carotenoid lycopene, which helps rid the body of free radicals that damage genes. Lycopene seems to protect against prostate cancer as well as heart and lung disease. Processed juices contain a lot of the beneficial ingredients. One glass of tomato juice gives you 50 percent of the recommended lycopene.