Colors that Make Up Your Diet, Part 5: Brown/White

Shannon Wright

White Corn

I love serving my kids new and interesting vegetables, so last night I prepared baked taro root for them. You may have tasted taro in vegetable chips found in many stores. Taro root is brown on the outside and white on the inside, it tastes and looks similar to a potato and boasts over 5 grams of fiber and is also high in potassium.

We are continuing our series on Eat Right with Color, and our last food group colors are brown and white. Although they are often overlooked compared to their colorful counterparts, white and brown fruits and vegetables often contain potassium, b-vitamins, vitamin C, fiber and a wide variety of minerals. Some also contain the phytonutrients allicin, indoles and sulfaforaphanes. These nutrients support overall cell health, immune fighting properties and heart health.

• Fruits: bananas, brown pears, dates, and white peaches
• Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, taro, jicama, white-fleshed potato, garlic and white corn

Try a new vegetable at dinner tonight from the brown and white food group. I love “mock” mashed potatoes made with cauliflower. Or try the baked taro root I served my family last night for a new experience.

If you are not eating 5 or more servings of fruits and vegetables everyday, you may need to add daily vitamin, mineral or other supplement. Nature Made prides itself in creating high quality science-based products to meet the various needs of our customers. Talk to your personal health care provider about adding products like: Nature Made™ Multi Complete, Nature Made Super B-Complex, Nature Made Magnesium and possibly extra vitamin C.

Good luck and eat well!

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