5 Tips to Color Your Eating Plan

One tip for increasing diversity in your gut? Add color. Different colors can feed different types of bacteria, supporting an abundant gut environment. Plus using color in your eating plan can truly show the personality of your dish. We eat first with our eyes and then the rest of our senses follow. Adding vibrant and contrasting colors will be pleasing to the eye, taste buds, and your health. 

Mix up Your Fruits and Vegetables

Look for different colors of your favorite fruits and vegetables as these provide different nutrients! Besides the added nutritional benefits, different colored fruits and vegetables will add pops of color to any dish.

Shop Produce in Season

Fruits and vegetables that have been harvested at the right time and naturally ripened have much more flavor and nutritional value. Seasonal produce tastes better as it’s fresher and perfectly ripe.

Try Different Food Preparation/Cooking Techniques 

Different cooking methods have different effects on vegetables. Green vegetables contain chlorophyll, which is very sensitive to heat. The pigment will become vibrant and bright when boiled. However, prolonged cooking will result in color loss, so make sure not to overcook! Orange and yellow vegetables contain carotene, which is generally very stable and can tolerate any method of cooking. White and red vegetables contain various flavonoid pigments, which generally require the presence of an acid in order to preserve their color.

Change One Ingredient

Switching up one ingredient can change the color of your meal drastically. If you usually use red bell pepper, try orange or yellow next time! If you usually use spinach or arugula for salads, add some shredded red cabbage! White potatoes can be swapped for sweet potatoes or even blue/purple potatoes. White or brown rice can be swapped for red or purple rice.

Add Fresh Herbs and Spices

Adding flavorful seasonings are a great way to make your dishes more colorful and delicious. Garnish your meals with fresh herbs like basil, cilantro, parsley, fill, or microgreens or add spices like cayenne pepper, turmeric, and red pepper flakes.