Health

'Eat the rainbow' this Thanksgiving with in-season fruits and vegetables

Everyone needs diversity in their diet. One way to make sure we’re getting We all needall the vitamins, minerals and antioxidants we need is to “eat the rainbow.”

The term is often used when teaching kids about nutrition, but people of any age can benefit from it. The concept is simple: Eat as many colourful fruits and veggies as you can each day. It’s an easy way to keep your diet varied and to enjoy a complete diet.

Thanksgiving is coming up, and while many of us will be indulging in carbs and proteins, there are plenty of colourful in-season fruits and veggies that can be added to your dinner table.

Here’s how you can ‘eat the rainbow’ this Thanksgiving:

RED

lifestyle, 'eat the rainbow' this thanksgiving with in-season fruits and vegetables
Delicious cranberries. Photo courtesy: Pexels/Irita Antonevica.

In-season fruits and veggies:

  • Cranberries
  • Apples
  • Crab apples
  • Radishes
  • Red peppers

Cranberries are a Thanksgiving staple in many Canadian households. Here’s a fun fact: According to bcaitc.ca, cranberries are B.C.’s largest berry crop — both in volume and in value. The province produces about 37 million kilograms of cranberries annually, valued at $49 million. Cranberries are grown by 91 family farm operations in the province.

ORANGE

lifestyle, 'eat the rainbow' this thanksgiving with in-season fruits and vegetables
Pumpkins are loaded with nutrients. Courtesy: Getty Images.

  • Pumpkin
  • Butternut squash
  • Carrots
  • Orange peppers

Pumpkin doesn’t just belong on a pie. It can make a great side dish or soup, and it’s loaded with nutrients, including fibre, vitamin A, and one serving contains nearly 20 per cent of the daily recommended intake of vitamin C.

YELLOW

lifestyle, 'eat the rainbow' this thanksgiving with in-season fruits and vegetables
Courtesy: Pixabay/Couleur.

  • Corn
  • Parsnips

Don’t pass up the nutritional benefits of corn. According to the Mayo Clinic, corn is loaded with vitamin B, which promotes overall health. It’s also a source of zinc, magnesium, copper, iron, and manganese and full of antioxidants that promote eye health.

GREEN

lifestyle, 'eat the rainbow' this thanksgiving with in-season fruits and vegetables
Artichokes make a tasty and nutritious dip. Courtesy: Pexels/Ready Made.

  • Broccoli
  • Brussels sprouts
  • Kale
  • Spinach
  • Green onions
  • Artichokes
  • Pears

Artichoke dip makes a tasty and healthy appetizer, low in fat, and high in vitamins. Artichokes are high in fibre and protein that will leave you feeling full longer, and studies suggest they can boot your immune system and improve the health of your gut.

BLUE(ISH)

lifestyle, 'eat the rainbow' this thanksgiving with in-season fruits and vegetables
*Adirondack potatoes. Courtesy: (CC BY-SA 2.0).

  • Blackberries
  • Adirondack blue potatoes

The ‘Adirondack Blue’ is a potato variety with blue flesh and skin that has a purple tint. It was created by Cornell University potato breeders Robert Plaisted, Ken Paddock, and Walter De Jong in 2003. Purple potatoes tend to have an earthier flavour than standard varieties.

VIOLET

lifestyle, 'eat the rainbow' this thanksgiving with in-season fruits and vegetables
Courtesy: Pexels/John Lambeth.

  • Purple cauliflower
  • Eggplant

Eggplant isn’t as nutritious as some of the heavy-hitters on this list, but don’t count it out. Eggplant is loaded with potassium and fibre and, at 25 calories and less than a gram of fat per serving, it’s a guilt-free treat.

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