Colour Palate

COLOUR PALATE WHAT DOES A PORTION OF FRUIT AND VEG LOOK LIKE, AND WHY ARE THEY GOOD FOR US? RED FRUIT 2 tablespoon TOMATO PURÉE TOMATO TINNED TOMATOES 4 handfuls SUNDRIED LYCHEES RASPBERRIES TOMATOES 000 14 CHERRY STRAWBERRIES CHERRIES TOMATOES VEGETABLES 1/2 10 tablespoons COOKED PEPPER RADISHES RHUBARB 000000000 What can red foods do for you? LYCOPENE May protect cells, helping in the prevention of heart disease. Helps protect the skin from sun damage. May help protect against certain cancers. ORANGE FRUIT glass FRUIT JUICE slice ORANGE PAPAYA SHARON FRUIT NECTARINE TINNED PEACH slices MANGO TANGERINES SATSUMAS tablespoons BUTTERNUT CLEMENTINES APRICOTS SQUASH VEGETABLES tablespoons CARROTS SWEET POTATO OTHER 3 tablespoons tablespoons RED LENTILS BAKED BEANS What can orange foods do for you? BETA-CAROTENE HESPERITIN Enharces immune system. May lower cardiovascular risk. Converted to vitamin A in the body - essential for: Acts as an anti-inflammatory. Vision BETA-CRYPTOXANTHIN Immune function May help to protect against development of Skin Bone health rheumatoid arthritis. YELLOW FRUIT /2 slice PINEAPPLE GRAPEFRUIT BANANA VEGETABLES / OTHER tablespoons SWEETCORN tablespoons YELLOW tablespoons CHICKPEAS LENTILS What can yellow foods do for you? BETA-CAROTENE HESPERITIN Enhances immune system. May lower cardiovascular risk. Converted to vitamin A in the body - essential for: Acts as an anti-inflammatory. Vision BETA-CRYPTOXANTHIN Immune function May help to protect against development of rheumatoid arthritis. Skin Bone health GREEN FRUIT /2 slice handful AVOCADO GOOSEBERRIES MELON APPLE PEAR KIWI FRUITS VEGETABLES 1/2 2-inch slice handful MANGETOUT COURGETTE CUCUMBER cereal bowl RAW SPINACH cereal bowl cereal bowl WATERCRESS LETTUCE / MIXED LEAVES tablespoons COOKED spears BROCCOLI handfuls CABBAGE SPINACH 3 tablespoons BROAD BEANS sticks ARTICHOKE CELERY HEARTS 3 tablespoons PEAS tablespoons MARROW tablespoons РАК СНОI 4 4 4 tablespoons tablespoons GREEN BEANS tablespoons KALE SPRING GREENS spears ASPARAGUS BRUSSELS SPROUTS What can green foods do for you? LUTEIN & ZEAXANTHIN STHIOCYANATES Helps protect the eyes from damage and help reduce risk of developing cataracts. Strong anti-cancerous properties. PURPLE FRUIT 1 tablespoon CURRANTS tablespoon tablespoon RAISINS SULTANAS FIGS PLUMS PRUNES 4 4 tablespoons BLACKCURRANTS tablespoons DAMSONS BLUEBERRIES 10 PASSION BLACKBERRIES FRUIT VEGETABLES / OTHER 1/2 tablespoons KIDNEY BEANS slices BEETROOT AUBERGINE What can purple foods do for you? ANTHOCYANIDIN Provides protection against pain and dinflammation. May support healthy blood pressure. Noted anti-ageing effects. WHITE VEGETABLES 1 LEEK ONION PARSNIP 2 2 tablespoons DRIED MUSHROOMS tablespoons СНOPPED handfuls BEANSPROUTS MUSHROOMS SPRING tablespoons COOKED TURNIP tablespoons COOKED SWEDE ONIONS 14 florets BUTTON CAULIFLOWER MUSHROOMS OTHER tablespoons BLACK-EYED PEAS tablespoons BUTTER BEANS What can white foods do for you? ALLICIN Increases the body's ability to fight infections. Strong antimicrobial, antifungal, antiparasitic and antiviral properties. Sources: NHS; Oregon State University Linus Pauling Institute; Nutrilite Health Inst iibstudio for goodfood 80