thuc pham dinh duong cho trai tim cua ban 5

As many of you may already know, I’m always speaking and writing about the importance of eating a COLORFUL diet. This is something that’s very important to me because I know so many people (including myself in the past) who eat the same vegetable or same color vegetable for dinner night after night; or the same fruit or same color fruit for breakfast morning after morning. It’s wonderful that you are incorporating fruits and veggies into your daily diet, because I do realize that there are some who do not eat them at all. However, in an attempt to take things up a notch, you can consider a variety of ways to take your diet to the next level. For instance, you can be more intentional about making sure that the produce is organic; or you can be more intentional about making a larger percentage of your meals/plates comprised of veggies; or (the subject of today’s blog) you can be more intentional about consistently incorporating more colors into your daily meals.

Why is this so important?

Eating a burst of colors on your plate not only provides visual stimulation with the eye candy, but it also allows you to take in a variety of nutrients necessary for the systems of your body to function optimally. In fact, this is extremely important because each individual color is that color for a reason – it carries a specific vitamin, mineral, antioxidant, etc. to naturally nourish your body and help fight or prevent disease! For instance, the most popular color that comes to mind when you say the word “vegetable” is green, because included in the long list of anti-cancerous elements and nutrients found in these veggies are potassium, dietary fiber, folate, vitamin A, vitamin E, and vitamin C. Another color example would be the blue/purple foods. Foods that are blue, purple and even crimson are gaining popularity due to the fact that they contain flavonoids, which are beneficial to our health because they may contribute to the maintenance of proper brain function and blood flow. 

What is the challenge?

Now that you’ve read about this, it’s time to take action in two ways. First, share this information! People are always looking for ways to enhance their health, so help someone else to benefit from this information the way that you just did. Secondly, think for a second about your go-to breakfasts, lunches and dinners. Are you picking up on any color patterns? Is there a color you seem to gravitate towards when selecting your fruits, veggies, grains, beans, legumes, seeds, etc.? Most importantly, make note of the color(s) you notice you have been avoiding. Pick one, and make note of which nutritious foods are that color. At some point this week, go buy that food and prepare it for you and your family. Feel free to Google special recipes incorporating this food so that you may experience it in a different way than you already may have. This is important, because majority of the times that I am told that someone “hates” a certain food, it typically ends up having to do with the way that food was prepared, perhaps when they were younger or even just the last time they ate it.

Need additional assistance?

Keep this pattern going! Each time you do your grocery shopping, pick up a color that you haven’t experienced in the last few days. Also, as you are selecting colors, please don’t forget my favorite – black! For more information on why black foods are my favorite and what they do for your body, feel free to read my blog called “Black is the New Green”!

As you’re selecting new fruits, veggies, grains, beans, legumes, seeds, etc., if you ever have any questions about their health benefits, their disease-fighting qualities, how they should be prepared/consumed, other foods of that particular color, etc. feel free to reach out to me at This email address is being protected from spambots. You need JavaScript enabled to view it.. Also, if you want to do it the other way around, that it fine too (i.e. if you have a particular disease or symptom, and would like to know which color would impact your ailment the most), just reach out to me and we can talk about how to use your food as medicine!

Be sure to stay tuned to the website for more wellness blog posts!


Katherine Igah-Phillips, MD, MHA

Returning to Nature, LLC.


IG: @returning2nature