Tyler, Texas Fit City Challenge by the Tyler Morning Telegraph and partner organizations.

By Coshandra Dillard
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It may be fall but in every month we should focus on vibrant colors — in our food. We should taste the rainbow, and I don't mean Skittles.

Think about what your typical plate looks like. If most of the food on the plate is brown and beige, then you probably aren't getting the nutrients your body needs. And it could be keeping you from losing weight.

For example, a fast-food burger and fries, along with a soft drink is virtually devoid of colors. But this meal has plenty of what you don't need: salt, simple carbohydrates, fat and an excessive amount of calories.

Nature has its way of providing us with what we need to thrive. In the leafy greens, root vegetables, fruits, herbs and spices, lie vitamins, minerals, antioxidants and other phytochemicals that is critical for good health. It's why nutritionists and dietitians urge us to eat a variety of foods.

An assortment of food also helps cut down the boredom. When the rest of our senses are pleased, food is more pleasurable. But we don't have to eat like birds while attempting to eat a colorful meal. Stir frys, soups, lean meats on a bed of greens, and sautéed vegetables can be both tasty and appealing to the eyes.

Most importantly, specific color groups have certain phytochemicals that provide our bodies with great health benefits such as reducing the risk of certain cancers.

Color group	Phytochemicals	Benefits	Fruits and vegetables
Red	Lycopene	Keeps heart healthy	tomatoes
	Vitamin E	Lowers risk of cancer	red peppers
	Phytoene	Keeps memory strong	cherries
	Phytofluene	Keeps bladder healthy	watermelon
			red cabbage
			red onions
Green	Lufein	Keeps eyes healthy	spinach
	Zeaxanthin	Lowers risk of cancer	broccoli
		Keeps bones and teeth strong	cucumbers
			bok choy
			limes
			avocadoes
Yellow/Orange	Vitamin C	Lowers risk of cancer	carrots
	Flavonoids	keeps heart healthy	sweet potatoes
		Keeps eyes healthy	papayas
		prevention from colds	yellow peppers
			mangoes
			lemons
Blue/Purple	Flavonoids	Keeps memory strong	purple cabbage
	Anthocyanins	Lowers risk of cancer	purple grapes
	Ellagic acid	Keeps bladder healthy	eggplant
		Lowers risk of cancer	blueberries
		Slows effects of aging	raisins
			plums
White	Allyl sulfides	Keeps heart healthy	garlic
		Maintains healthy cholesterol levelsr	onions
			leeks
		Lower risk of some cancers	ginger
			scallions