Even though you'd like to eat at home most nights (it's smart economics), figuring out how to get a tasty, nutritious plate on the table can be tough. So, if it seems like the only way you get really great food in your house is by turning on the Food Network, listen up. You can gain life-extending power from your food if you paint your plate with a rainbow of colors, especially green!

Fill at least 1/4 of your plate with green vegetables; 1/4 with a mix of colorful veggies or fruits; 1/4 with 100 percent whole grains; and 1/4 with lean protein. An added bonus: When you're paying attention to what's on your plate (colors!), you automatically eat less and better.

Go for Greenies: They include everything from broccoli and lettuce to green peppers and artichokes. You'll be dishing up great tasting anti-inflammation and anticancer nutrients.

Red fruits and vegetables, such as watermelon, pink grapefruit and tomatoes (especially when cooked), contain lycopene, and that may reduce the risk of prostate cancers. Polyphenol and anthocyanins in strawberries, raspberries, and red grapes quell inflammation and protect the heart and brain.

Orange and yellow fruits and veggies contain carotenoids — precursors to vitamin A. They slash the risk of macular degeneration and heart problems.

Blue/purple foods (blueberries, raisins, plums) are loaded with anthocyanins that protect the brain, the heart, and every cell in the body.

When you eat by color, you'll lower blood pressure and bad LDL cholesterol, and shed excess pounds.


© 2012 Michael Roizen, M.D. and Mehmet Oz, M.D.
Distributed by King Features Syndicate, Inc.