Habit #3: Eat Colors

Oftentimes you’ll here the words restriction and diet used together. We typically
think of eating better for ourselves as restricting. At Project 13, we like to take the
opposite approach and think more about inclusion. This week’s habit is all about
adding some things in, trying new foods and exploring your palette.

Most of us will typically resort to foods that we like and that we’re comfortable with
and this week we encourage you to try more fruits and vegetables to get your colors in. Do your best to get different colors in as opposed to just one or two. The more colors, the better.

Below are some examples of the different colors that you can add to your food

  • Greens:
    • Spinach
    • Green Beans
    • Brussel sprouts
    • Broccoli
    • Chard
    • Kale
    • Green Peas
    • Green Tea
  • Reds
    • Tomato
    • Watermelon
    • Raspberries
    • Strawberries
    • Cherries
    • Pomegranates
    • Red Cabbage
  • Oranges/Yellows
    • Pineapple
    • Carrots
    • Oranges
    • Pumpkin
    • Mango
    • Cantaloupe
    • Corn
  • Purples/Blues
    • Blueberries
    • Beets
    • Eggplant
    • Cranberries
    • Grapes
    • Purple Potatoes
    • Blackberries
  • Whites
    • Garlic
    • Onion
    • Coconut
    • Parsnips
    • Apples

With this new habit being added to your toolbox, don’t forget the ones we’ve already covered. Make sure you eat slowly and continue to focus on eating until 80% full.

Here are some tips for easy addition of colors into your diet:

  1. Make Scrambles or one skillet meals: This is something I often like to do. It’s quick, easy and also makes it possible to include things you normally wouldn’t eat on there on. Making a scramble with seasoning you enjoy and some healthy oils is a great way to add flavor to the vegetables that you’re putting in.
  2. Go to a Local Farmers Market or Join a CSA: Generally a farmers market or CSA only provide produce based on what’s in season and what supply they have based on crop maturity and other factors. This will be a way to encourage you to step out of your comfort zone while also supporting local agriculture and eating high quality foods.
  3. Try different cooking methods: Sometimes it’s not a matter of us not liking a certain vegetables but more so the way it’s prepared. Try dipping veggies in hummus to add flavor to raw vegetables. Try roasting instead of steaming and add some olive oil or another healthy alternative to give it a good taste.
  4. Remain open: I live by the motto to try everything at least once. Ask your friends about some vegetables they enjoy and how they prep them. It’s easy for us to stick to what we’re used to but if we continue to do that we may miss out on things we actually really like.

Thomas Conway
Thomas Conway