Happy Independence Day!

Tiny Tummy Tips, Issue #035 -- Get Your Fourth of July BBQ Game On with Red, White, and Blue Foods

In this issue:
1) Color Your World
2) Red
3) White
4) Blue
5) Menu Ideas

Beside the fact that its loads of fun to enjoy a patriotic BBQ, it can also be loads of healthy eating to eat a variety of colorful foods.

Color Your World

Did you know that each color brings its unique set of phytochemicals (antioxidants) to the table, like a diverse team of superheroes with different powers?!

That means red foods have totally different antioxidants than green foods do. And blue foods have totally different protective antioxidants than orange foods do, etc.

And boy, do the antioxidants know how to safeguard your precious genes and DNA! So in order to get a wide variety of protective nutrients, eat a wide variety of colors!

And I’m talkin’ produce here….not orange Cheetos and red slushies ;)

So today, let's focus on red, white and blue:

Red Foods

Benefits: Helps protect cells against carcinogens; strong antioxidant properties; may protect against prostate and lung cancers.

Best Food Sources:

•Tomatoes
•Grapefruit, pink or red
•Watermelon

Red/Purple/Blue Foods

Benefits: Prevent the binding of carcinogens to DNA; may help protect against gastrointestinal cancers.

•Bell peppers, red
•Blackberries
•Blueberries
•Cabbage, red
AND
•Cherries
•Grapes, red, purple
•Plums
•Strawberries

White Foods

Benefits: May protect against carcinogens.

Best Food Sources:

•Garlic
•Leeks
•Mushrooms
•Onions

Other Healthy “White” Foods Great for BBQs

White flesh peaches

White flesh nectarines

Menu Ideas

Appetizers

•Red- rasperries, watermelon stars (use a cookie cutter), apple slices, cherry tomatoes, lowfat turkey pepperoni

•White: Greek yogurt dip, cottage cheese, an assortment of lowfat white cheeses

•Blue: blueberries, blackberries, purple grapes

Salads

•Patriotic red, white, and blue fruit salad: strawberries, blueberries, and "stars:" cut shapes from white flesh peaches or nectarines, or use jicama and a star shaped cookie cutter.

Side Dishes

Burger Toppings

Desserts

•Berry parfaits: strawberries or raspberries layered with nonfat Greek yogurt and blueberries or blackberries.

•Fruit kabobs: strawberry, banana, blueberry OR Raspberry, banana, blackberry.

More Ideas on My Pinterest

Healthy eating can be a blast! So, get creative, have fun, and let the colors of red, white, and blue light up your plate!

As we remember our national heroes and celebrate our country’s freedoms, wishing you and your family the best our nation has to offer and the best health too!

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Comments? Ideas? Feedback?

See you in the next issue!

In Health,