Blog Post #7: Building a Colorful Plate

We have covered all the food groups now, so let’s move on and see how we can combine the food groups to make a healthy, colorful plate!

I have heard many people say “You eat with your eyes first,” and they are right! If the food looks appealing to you, then you are more willing to eat it. However, some foods combined may not be so attractive to the eye. For example, let’s say you eat fried chicken, macaroni and cheese, and cornbread for lunch. All of these foods are yellow, so with all of them the same color, it makes the meal seem lackluster. A meal may not be as interesting to the eye since it may come across as bland with only one color present. Switching up the colors may make the meal more appealing, but it will also add more varying nutrients to the meal. Let’s break it down: 

• First, swap the fried chicken for baked chicken and season it with herbs, like basil and parsley, or even add some heat with paprika. Baking the chicken will reduce the meal’s fat content, and the herbs will give color and flavor to the meal. 

• Let’s keep the macaroni and cheese on the plate for that yumminess! But during the making of the macaroni and cheese dish, use reduced fat or fat-free ingredients like skim milk or reduced fat cheese to reduce the fat content in the recipe. You can also use whole wheat pasta to add some fiber. 

• Finally, swap the cornbread out for a vegetable, like green beans, broccoli, or cabbage. The vegetables will add some vitamins, as well as a vibrant color to the plate. 

With these food swaps, you make the plate more colorful and appealing to the eye, but you are also adding more nutrients to the meal. Adding herbs and spices to the food also enhances the color and flavor without adding unwanted fat to the meal.

What is the reason for making the foods so colorful? The phytochemicals in the food are the reason! Phytochemicals are naturally occurring compounds that are found in plants, and they give fruits or vegetables their individual color. These colors are what give the foods nutrients that can help prevent diseases.

There is no limit on how many colors you can add to your plate, so see how many you can add in one meal! Make sure to eat the rainbow, and I guarantee that you will get your nutrients and vitamins! 

Practical Ways toward a “Peachy” Living:

1) Try to get two or three different colors on your plate during meals. Talk with your family or friends about different foods you can add.

2) See what foods/ingredients you can swap for more colorful ones in your day. For example, make a blueberry smoothie with added protein powder for breakfast instead of yellow cheese grits and yellow eggs. Another example is eating dark, leafy greens (like spinach or kale) in your salads, sandwiches, or side dishes.

3) Add a colorful snack to your day, like an apple or a small, colorful fruit bowl.