The Nutrient Color Palette

THE NUTRIENT color PALETTE FRUITS: VEGETABLES: To satisfy your sweet tooth add some colorful fresh or dried fruits to your diet and increase both your vitamin intake and sweet tooth. The more veggies the better. Choose any color vegetables; the greens are full of natural antioxidants, vitamins & min- erals. To strengthen your im- munity add some garlic and onion to your diet. 6 Health Nutrients for Better Health PROTEIN FATS/OILS: Convert fat to muscles with the source of protein. Nutrients such as fish, poultry, beans & nuts have a high source of protein & fiber. Add some soy beans, lentils kidney beans to your salad or soup. Avoid trans fat from your diet & add some olive oil to your salad instead. Increase your intake of fish, beans & whole grains to get the good quality food fat. or WHOLE GRAINS: Limit your intake of refined grains such as white rice & white bread & start moving your diet towards whole grains nutrients such as brown rice, whole wheat bread & pasta. These are nutrients that are high in fiber – fiber helps lowering the risk of diabetes, heart disease & cancer. WATER Our body is mostly water & nourish it by adding water to it. Avoid sugary drinks & limit your milk intake to 1-2 servings/day. Add a splash of lemon juice to it to cleans yourself out of toxins a little now and then. RECOMMENDATION: 95% of people don't engage in vigorous physical activity on any given day. Try to get 30-minutes of exercise 3-5 times Only 10% of the American popu- lation eat the daily recommended amount of fruits & vegetables a week. Infographic provided to you by: RO TOPSHAPE30.com РЕЗО