Color Your Meal SENIOR NUTRITION NEWSLETTER

SENIOR NUTRITION NEWSLETTER July 2015 Bruce Robertson Cornell Cooperative Extension Rensselaer County

We eat with our eyes:

Rensselaer County Unified Family Services Department of Aging

Wha COL t O is yo R u lunc r h?

Color Your Meal

I

f it looks good it probably is good. Foods that are colorful to our eyes are likely to be healthy for our bodies. In fact, the healthiest meals are those comprising a wide variety of colors. It’s not the color, itself, that is healthy; it’s that foods that are “red,” for example, have nutrients that “yellow’ foods don’t have. And so on. So, to be sure we are getting all the nutrients we need it’s important to “eat our colors.” We have over 9,000 taste buds that react to “sweet,” salty,” “bitter,” and “sour.” We make food choices based on what the food tastes like. Likewise, we make food choices based on what the food smells like.

Researchers now know we make food choices also based on what the food looks like. And, bright colors not only are appealing to the eye, each color has its own nutritional value. NOTE: This article is available in color on our Website: http://rensselaer.cce.cornell.edu/food-nutrition/senior-nutrition (click on “Senior Newsletter.” )

BLUE IS GOOD FOR THE MIND; FOR BONES: ORANGE The plant chemical that makes blueberries “blue” can help keep your mind clear and sharp. Lycopene, the plant chemical that puts the “red” in watermelons and tomatoes, may protect against breast and prostate cancer. And, yes, as you always heard as a child: the orange beta carotene in carrots is good for your eyes; and bones! And, here’s the good news: these “colors” are just as nutritious and effective in frozen vegetables and fruits as they are in fresh products. So, here are some suggestions how to “color your plate.”

YELLOW & GREEN Many yellow and green vegetables are good sources of chemicals that help clear toxins from the body, and help prevent macular degeneration, a leading cause of blindness in older people. Artichokes Corn Lettuce Summer squash Wax beans Arugula Chard Collards Mustard greens

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Broccoli Brussels sprouts Cauliflower Green cabbage Kale

BLUE, PURPLE & DEEP RED Blue, purple and deep-red fruits and vegetables are full of chemical nutrients that help keep your heart and mind (brain) healthy, and your bones and eyes strong and clear.         

RED

ORANGE The alpha and beta carotene that make foods like carrots and sweet potatoes so brilliantly orange give the body what it needs to form Vitamin A, which we need for healthy eyes, bones, and a strong immune system.          

Apricots Cantaloupe Carrots Mango Oranges Papaya Pumpkin Sweet potatoes Tangerines Winter squash

Blackberries Blueberries Eggplant Plums Cranberries Grapes Radishes Raspberries Strawberries

Red foods, such as tomatoes and watermelon, contain lycopene, an important phytochemical thought to protect against prostate and breast cancers.     

Guava Pink grapefruit Red peppers Tomatoes Watermelon

charts adapted from “Eating Well by Color” in “Eating Well In Season: The Farmers' Market Cookbook” [2009] by “Eating Well” magazine editors

HEARTY VEGETABLE SALAD Makes 8 servings INGREDIENTS      

1 (15-oz.) can baby green lima beans, drained 1 (15-oz.) can whole kernel corn, drained 1 medium tomato, chopped 1/4 C chopped onion 1/3 C Italian dressing, fat-free black pepper to taste

DIRECTIONS    

Heat lima beans and corn in microwave In large bowl, combine lima beans, corn, tomatoes and onions Pour Italian dressing over vegetable mixture and toss. Add black pepper to taste Serve immediately or chilled

Nutrition Facts per serving: 140 calories; 28 g carbohydrates; 1 g fat; 410 mg sodium; 6 g fiber

Adapted from “Color Me Healthy” a project of

CHEESE SPINACH NOODLES Makes 6 servings

INGREDIENTS  8 oz. egg noodles  10 oz. package frozen chopped spinach, thawed and drained  1/2 tsp dried basil  1 TBS dried parsley flakes  1 C fat-free or low-fat cottage cheese  1/4 to 1/2 tsp salt (to taste)  2 TBS Parmesan cheese DIRECTIONS     

Cook noodles according to package directions While noodles are cooking, cook the spinach in a skillet for 5 minutes Add basil, parsley, cottage cheese, and salt to spinach. Cook 2 to 3 minutes, or until heated Drain noodles and toss in large serving bowl with spinach mixture. Top with Parmesan cheese

Nutrition Facts per serving: 160 calories; 26 g carbohydrates; 1.5 g fat; 280 mg sodium; 2 g fiber

Adapted from “Color Me Healthy” a project of

TUNA BURGERS Makes 6 servings INGREDIENTS       

1 (12-oz.) can tuna 1 1/4 C bread crumbs, divided 1 C (4 oz.) non-fat cheddar cheese, shredded 1 egg, lightly beaten 1/2 C non-fat ranch salad dressing 1/4 C finely chopped onion Non-stick cooking spray

DIRECTIONS     

Drain tuna, separate into flakes using a fork In a medium bowl, combine tuna, 3/4 cup bread crumbs, cheese, egg, salad dressing, and onion Form six patties; coat each side with remaining 1/2 cup bread crumbs Spray non-stick skillet with cooking spray; heat to medium heat Cook patties 3-5 minutes on each side until golden brown

Nutritional Facts per serving: 210 calories; 23 g carbohydrates; 3 g fat; 690 mg sodium; 1 g fiber Adapted from “Color Me Healthy” a project of

SWEET POTATO OVEN FRIES Makes 6 servings [Preheat oven to 475° F.] INGREDIENTS    

Non-stick cooking spray 4 medium sweet potatoes 2 TBS vegetable oil Seasonings (optional)* [salt, pepper, garlic powder, onion powder, chili powder, or paprika]

DIRECTIONS        

Lightly spray baking sheet with non-stick cooking spray Wash potatoes thoroughly and dry with a paper towel Cut potatoes into long strips about 1/2 inch thick Put oil in a plastic bag. Add potatoes and toss to evenly coat with oil. You may add seasoning to the bag Spread strips in a single layer on a baking sheet and place in preheated oven Bake at 475° F for 20 minutes After 20 minutes, take sheet out of oven and turn potato strips over Immediately return sheet to oven and bake at 475° F for 15 more minutes

Nutritional Facts per serving: 130 calories; 21 g carbohydrates; 5 g fat; 10 mg sodium; 3 g fiber

Adapted from “Color Me Healthy” a project of Cornell Cooperative Extension is an employer and educator recognized for valuing AA/EEO, Protected Veterans, and Individuals with Disabilities and provides equal program and employment opportunities.