Do you eat your 5 a day? Chances are you have no idea how much 1 serving of fruits or vegetables is and how much five a day ACTUALLY is. Most of us tend to underestimate the portion of fruits and vegetables we eat, and overestimate the amount of calories we burn when we exercise. Well, today we’ll start a little mini series about food groups. It’s extremely important for our body and our health to eat diverse foods to ensure we get ALL the nutrients, vitamins and minerals we need. Within this article we will cover three of the six food groups, namely the red, orange and yellow food group.

healthy eating, health, food

Red Foods

healthy eating, health, food

Red foods are full of “lycopene” which does great things for you, namely it protects your cells, helps prevent heart disease, helps protect your skin from sun damage and even protects against some cancers. Some red fruits you should be eating are:

  • tomato puree (serving size 1 tbsp)
  • tomatoes (serving size 1)
  • tinned tomatoes (serving size 2)
  • raspberries (serving size 2 handfulls)
  • sundried tomatoes (serving size 4)
  • lychees (serving size 6)
  • cherry tomatoes (serving size 7)
  • strawberries (serving size 7)
  • cherries (serving size 14)

And some red vegetables are:

  • red bell pepper (serving size 1/2)
  • cooked rhubarb (serving size 2 tbsp)
  • radishes (serving size 10)

Orange Foods

healthy eating, health, food

Orange foods are also extremely amazing. They have beta-carotene which improves your immune system and is converted to vitamin A in your body. Vitamin A is great for your vision, immune function, skin and bone health. Orange foods also contain hesperitin which improves your cardiovascular health and is anti-inflammatory. Lastly, orange foods have beta-cryptoxanthin which helps prevent rheumatoid arthritis. 

Orange fruits are:

  • papaya (serving size 1 slice)
  • orange (serving size 1)
  • nectarine (serving size 1)
  • tinned peach (serving size 1)
  • mango (serving size 2 slices)
  • tangerines (serving size 2)
  • clementines (serving size 2)
  • butternut squash (serving size 3 tbsp)
  • apricots (serving size 3)

And some orange vegetables are:

  • sweet potato (serving size 1)
  • carrots (serving size 3 tbsp)
  • red lentils (serving size 3 tbsp)

Yellow Foods

Yellow foods are, just like orange ones, amazing for our health. They have beta-carotene which improves your immune system and is converted to vitamin A in your body. Vitamin A is great for your vision, immune function, skin and bone health. They also contain hesperitin which improves your cardiovascular health and is anti-inflammatory. Lastly, yellow foods have beta-cryptoxanthin which helps prevent rheumatoid arthritis. So how much of yellow fruits and vegetables should you be eating to get your 5 a day?

Yellow fruits are:

  • grapefruit (serving size 1/2 grapefruit)
  • pineapple (serving size 1 slice)
  • banana (serving size 1)

And some yellow vegetables are:

  • sweet corn (serving size 3 tbsp)
  • yellow lentils (serving size 3 tbsp)
  • chickpeas (serving size 3 tbsp)

Thank you for joining us today and learning more about red, orange and yellow foods. Follow us @mykeytohappiness_official on Instagram and mykeytohappiness on YouTube to stay up to date.

What are your favorite red, orange or yellow foods? Let us know!

Stay healthy and safe friends!

Cited Works

1 Fisher, R. (2020, 6 18). What counts as 5-a-day? Retrieved from BBC Good Food: https://www.bbcgoodfood.com/howto/guide/what-counts-five-day

2 Harvard T.H. Chan School of Public Health. (n.d.). Healthy Eating Plate | The Nutrition Source. Retrieved from Harvard T.H. Chan School of Public Health: https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/

Categories: Body

1 Comment

The six color food groups: part 2 | mykeytohappiness · July 10, 2020 at 4:48 PM

[…] our previous article we gave a brief introduction on the six food groups, their importance and first three food groups, […]

Leave a Reply

Your email address will not be published.

%d bloggers like this: