Real Life Nutrition

By Carolyn Brown, MS, RD

Fourth of July, red white and blue, and berry season. Coincidence? Yes I think it is, but we can pretend that nature is just being patriotic. So while you are showing off your American spirit in the most outrageous red white and blue get up, enjoy the trifecta in the edible form as well.

Red jello and white cake or frosting don’t count. America the beautiful gives us incredible food off of those fruited plains — show her some appreciation and skip the artificial stuff. The color of produce corresponds with the antioxidants and flavonoids that are in it, and by eating different colors you get a variety of health benefits. So show off that American pride and make it your duty to consume the benefits of red, white, and blue:

Red produce contains lycopene and anthocyanides, nutrients that may help prevent against prostate and breast cancers and cardiac disease. Try: strawberries, raspberries, watermelon, cherries, tomatoes, cabbage, and red peppers.

Dark blue and purple fruits and veggies are full of flavonoids and anthocyanidins. These are anti-aging compounds that help protect against neurological diseases, cancers, and inflammation. Get your youth on with blackberries, blueberries, purple grapes, plums, and beets.

White produce might sound like a bad thing as you’ve been told a million times to avoid white breads and flours. But in nature the color white is related to phytonutrients called indoles. They support healthy bones and your circulatory system. Keep that bod in tip-top shape by noshing on cauliflower, onions, garlic, mushrooms, bananas, and white varieties of peaches, nectarines, and grapes.

I browsed on Pinterest and the 4^th of July foods are unreal. I plan to keep it simple by sliding sliced strawberries, blueberries, and bananas on skewers. Add a dash of whipped cream or a scoop of Ice cream, and ta da, its a party in the USA!