What Color is Your Diet? -Review
An earlier work from Dr. David Heber, a UCLA Medical Center expert in nutrition and obesity and author of "L.A. Shape Diet: Dr. Heber's 14 Day Total Weight Loss Plan. "What Color is Your Diet" was not written specifically as a weight loss book, but instead as an overall wellness guide with an emphasis on cancer prevention. Its premise is simple - a diet as rich in whole, natural foods as possible - the more beautifully colorful the better - will reap a multitude of health benefits. The focus on color is centered around the study of Carotenoids, which are naturally occurring pigments in plants. Carotenoids are primarily responsible for the red, yellow and orange colors of fruits and vegetables - as well as many dark green vegetables - and they're the element in fruits and veggies that prevents Vitamin A deficiency. The most common carotenoids found in the western diet are beta-carotene, alpha-carotene, gamma-carotene, lycopene, lutein, beta-crpytoxanthin, zeaxanthin, and astaxanthin. Carotenoids are strong antioxidants - the compounds which protect the cells in the body from damage-causing free radicals - so their properties are valued for prevention of cancers, anti-aging and immune system improvement.
If this sounds primarily vegetarian, it's because it is - we're talking a recommendation of about a pound of fruits and vegetables a day here. If it has a vibrant natural color then have at it - because intense natural color is indicative of nutrients, and the deeper the color, the more nutritious it is. Heber's food "color code" is as follows:
Red - indicative of the antioxidant lycopene, so popular that it's even touted on ketchup bottle labels. It's believed to be effective against heart disease and in reducing cancer risk. Think tomatoes, red peppers, pink grapefruit, watermelon and pomegranate.
Orange - indicative of beta-carotene, a key factor in eye health and also reducing cancer risk. Think carrots, mango, apricots, cantaloupes, pumpkin, squash, sweet potato and yams. Note also that orange citrus fruits also contain good things like Vitamin C, and folate.
Orange/Yellow - indicates beta-cryptoxanthin, Vitamin C and manganese. Think pineapples, oranges, tangerines, peaches, papayas, nectarines, yellow onions and yellow peppers.
Yellow/Green - indicates lutein and zeaxanthin, and you'll also find that foods in this group are high in potassium and fiber. Think bananas, avocado, yellow corn, green peas and honeydew melons.
Green/White - foods are high in flavonoids (another antioxidant) that protect cell membranes. Further, allicin (the primary medicinal compound in garlic) is considered beneficial for cardiovascular health. Think white onions, celery, pears, endive, chives, leeks, scallions, garlic, green onions, cucumbers, cauliflower, artichokes, kiwi, pears and guava.
Green - There's a reason you've heard "eat your greens" all your life. Primarily, Vitamin K and calcium, as well as several compounds Heber believes are effective at cancer prevention. Think spinach, broccoli, brussels sprouts, Chinese cabbage, kale, romaine and leaf lettuces, asparagus, swiss chard and green bell pepper.
Purple/Red/Blue - indicate flavonoids and other antioxidants. Think blueberries, blackberries, strawberries, cranberries, cherries, beets, eggplant, purple grapes, prunes, red apples, red onions, dates, figs and red wine.
Vitamins, minerals, fiber, antioxidants - all in low fat, low calorie foods. Makes good sense, yes? Strengthen your immune system and protect against heart disease, cancer, diseases of the eye and the ravages of aging. And weight loss? Yes. Heber's diet plans recommend a max 1800-2000 calories per day for men, and 1200-1400 calories for women. (Recipes are included.) That qualifies as calorie-controlled, and additionally, he is a vehement advocate of regular exercise - those two things together will shed the pounds. A pound of fruit and vegetables per day probably seems overwhelming to the average consumer of a western diet, and the calorie counts on the meal plans are too low for long term sustainability - but the fundamentals of this philosophy are solid. We should all aspire to incorporate it into our lives.