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Putting extra colour into your life

At this time of year the cold weather and grey skies can dampen any spirits, but one way to banish winter blues is to introduce more bright colours into your diet. Let your meals burst with a range of hues.

Instead of repeatedly selecting your favourite fruit and vegetables, and aiming for a minimum number of five daily portions, this approach encourages us to plan recipes by ensuring that we have included a palette of colours.

Try every week to include foods that are green, orange, red, purple and yellow. Let’s mix and match and become a dedicated follower of colour which can be as simple as adding a different coloured treat to nibble such as red plums one day and green grapes another. Why not introduce a range of different coloured smoothies for added variety?

This commitment to improving our diets, combined with regular exercise, is recognised as significantly reducing the risk of developing Type 2 diabetes.

By eating through a palette of colours, we are increasing the range of nutrients in our diets. Carrots contain vitamin A and beetroot is packed full of vitamin C, vitamin B-6 and manganese which is good for strengthening bones.

Colour pledge

Here’s a few ideas to get you started on compiling your own top 20 food list that can be translated into recipes bursting with colour and goodness.


Green vegetables: artichokes, avocado, bean sprouts, beans, kale, chard, peas, water cress and spinach.

Green fruit: apple, kiwis, limes, olives and pears.


Orange vegetables: carrots, peppers, pumpkins, sweet potatoes.

Orange fruit: apricots, oranges, mangos, nectarines, papaya.


Red vegetables:  cabbage, potatoes,  peppers, tomatoes, beetroots, chard.

Red fruit: apples, cherries, cranberries, pomegranates, raspberries, strawberries and plums.


Purple vegetables: aubergines, beetroot, kale, cauliflower, turnips.

Purple fruit: blackberries, blueberries, figs, plums and prunes, grapes and raisins.


Yellow vegetables: corn on the cob, ginger, peppers, onions, squash.

Yellow fruit: Golden Delicious apples, bananas, pineapple and lemons.            


Which colourful foods will you add to your menu palette?

It might be the most important thing you do today.

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