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    Eat by Color by DR David Heber

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    Cara
    The document discusses the health benefits of eating a variety of colorful fruits and vegetables based on their phytonutrient content. It presents a color-coded plan that recommends getting at least one serving from seven color families - red/purple, orange, yellow/green, green, white/green - to maximize nutrient intake. Eating this rainbow of produce daily can potentially reduce disease risk and support weight loss more than a beige diet typically consisting of breads and snacks.

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    Eat by Color by DR David Heber

    Uploaded by

    Cara
    300 views11 pages
    The document discusses the health benefits of eating a variety of colorful fruits and vegetables based on their phytonutrient content. It presents a color-coded plan that recommends getting at least one serving from seven color families - red/purple, orange, yellow/green, green, white/green - to maximize nutrient intake. Eating this rainbow of produce daily can potentially reduce disease risk and support weight loss more than a beige diet typically consisting of breads and snacks.

    Original Description:

    How to crack nature secret

    Original Title

    Eat by Color by dr David heber

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    The document discusses the health benefits of eating a variety of colorful fruits and vegetables based on their phytonutrient content. It presents a color-coded plan that recommends getting at least one serving from seven color families - red/purple, orange, yellow/green, green, white/green - to maximize nutrient intake. Eating this rainbow of produce daily can potentially reduce disease risk and support weight loss more than a beige diet typically consisting of breads and snacks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    300 views11 pages

    Eat by Color by DR David Heber

    Uploaded by

    Cara
    The document discusses the health benefits of eating a variety of colorful fruits and vegetables based on their phytonutrient content. It presents a color-coded plan that recommends getting at least one serving from seven color families - red/purple, orange, yellow/green, green, white/green - to maximize nutrient intake. Eating this rainbow of produce daily can potentially reduce disease risk and support weight loss more than a beige diet typically consisting of breads and snacks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 11

    Eat

    by
    Color
    How to crack nature’s secret nutritional code

    By David Heber, M.D.


    From “What Color Is Your Diet?”
    Color Is the Key To Good Nutrition
    Yet what color is our standard American diet?
    BEIGE.
    • This kind of diet accounts for most common
    diseases, including heart disease, cancer, and
    our national epidemic of obesity and diabetes.

    • Eating fruits and vegetables every day won’t


    guarantee you are getting enough essential
    nutrients. That is because two of Americans’
    favorites are iceberg lettuce and french fries,
    which are hardily nutrition all-stars.
    A big clue: THEY LACK COLOR!!!
    Phytonutrients
    • Produce that comes in vivid
    hues contains an arsenal of
    disease-fighting chemicals
    called phytonutrients.
    • To get enough of these vital
    ingredients, just add a
    single serving (a piece of
    fruit, cup of juice, one to two
    cups of vegetables) from
    each of these seven color
    families to your usual whole
    grains, protein and healthy
    fats.
    IT COULDN’T BE SIMPLER!
    Color -Coded Plan
    • This color-coded plan
    doesn’t feel like a diet.
    Yet you’ll probably drop a
    few pounds as fruits and
    vegetables naturally edge
    out higher-calorie breads
    and snacks. You’ll also
    up your intake of
    vitamins, minerals, and
    fiber.
    RED/PURPLE
    • These foods contain anthocyanins, powerful
    antioxidants that may cut your risk of heart
    disease and stroke by inhibiting clot formation.
    Blackberries Blueberries Cherries Cranberries Eggplant

    Plum Prunes Purple or Raspberries Red apples


    red grapes

    Red Red pear Red Pepper Red wine Strawberries


    cabbage
    Red
    • Any tomato-based food – even salsa or ketchup-
    provides a hefty dose of lycopene, a cancer-
    fighting antioxidant.

    Guava Pink grapefruit Watermelon


    Orange

    Acorn or Apricots Cantaloupe Carrots


    winter
    squash
    Mango Pumpkin Sweet
    potato

    • The beta carotene in orange foods boosts eye


    and skin health and may decrease risk for
    certain cancers.
    Orange/Yellow
    • These cousins to the orange family are rich in
    beta cryptoxanthin, and antioxidant that protects
    cells from damage.

    Nectarines Oranges Papaya Peaches

    Pineapple Tangerines Yellow


    grapefruit
    Yellow/Green
    Avocado Collard Corn Cucumbers

    Green beans Green Green or yellow Honeydew


    peas pepper

    Kiwi Romaine Spinach Zucchini


    or leaf
    lettuce
    • Further protection for your eyes: These foods
    contain lutein and zeaxanthin, which may help
    fight cataracts and macular degeneration.
    Green

    Broccoli Brussels Cabbage Cauliflower


    sprouts
    Chinese Kale Swiss
    cabbage chard

    • Green foods pack natural chemicals called


    isothiocyanates, such as sulforaphane, and
    indoles, all of which stimulate production of
    cancer-fighting liver enzymes.
    White/Green
    • Garlic and onions
    contain allicin, a Artichokes Asparagus Celery
    tumor fighter.
    Mushrooms have Chives Endive Leeks
    other disease-battling
    chemicals. These
    veggies are rich in
    flavonoids, which
    protect against cell
    damage.

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