Eating By Color: Orange

by in Healthy Tips, October 19, 2010

carrot salad

Throughout the day you should eat a rainbow of foods — red, yellow, orange, green, blue, purple and white. Each color is rich in specific nutrients that help make a well-balanced diet. In this series we’ll tell you why each color is important, and with Halloween around the corner, we thought it was most appropriate to start with orange. Find out how to get some on your plate every day.

What Orange Foods Have to Offer
What gives most foods their orange hue is the antioxidant beta-carotene, which also helps support healthy skin, hair and vision. Most folks typically fall short when it comes to beta-carotene in their diet, so it’s important to make sure you have some orange on your plate each day. The yellowish color found in citrus fruit doesn’t contain much beta-carotene, but is chock-full of another antioxidant, vitamin C which also helps fight infection. Here are 5 must-eat orange fruits and veggies, plus recipes to try.

Pumpkin
Don’t worry if you can’t go pumpkin picking this season; many recipes call for the canned stuff. Make sure to choose canned pumpkin and not the highly-sweetened canned pumpkin pie filling. Pumpkins contain the antioxidant lutein, which help give you healthy skin and eyes.
Recipe: Pumpkin Rice Pudding

Apricots
This orange fruit
is a good source of potassium and fiber. Fresh ones make for an easy on-the-go snack. Apricot season runs from May to July, but you can use dried apricots year-round for trail mix or these Apricot-Oat Bars.
Recipe: Apricot Oat Bars

Cantaloupe
Besides being an excellent source of both vitamin A and C, cantaloupe is also a good source of folate. One-quarter of a medium melon contains 50 calories and can be added to salads or wrapped in a little prosciutto.
Recipe: Prosciutto Purses

Carrots
Carrots are a low calorie veggie — a medium one has just 30 calories!  Although you may have only seen orange carrots, they can also be found in purple, white and yellow. Dip carrots in hummus or one of these smarter dips or make an easy carrot salad, no mayo needed.
Recipe: Carrot Salad

Mangoes
Did you know that mangoes are the most widely consumed fruit in the world? With a half a fruit providing 70 calories of goodness, make mangoes part of your healthy diet.
Recipe: Mango Salsa

Oranges
This bright yellow-orange fruit is an excellent source of vitamin C and a good source of fiber. They also contain an antioxidant called cryptoxanthins, which helps protect cells from damage. One of Dana’s favorite varieties of orange are blood oranges—they make a mean cocktail.
Recipe: Blood Orange Bellini

Sweet Potatoes
Sweet potatoes are the oldest veggie on record, and they definitely deserve their place at the table. One medium baked potato provides 105 calories, tons of vitamins A and C and a good amount of potassium. There are so many ways to enjoy this fall favorite, but this recipe is the most requested in my house.
Recipe: Honey-Roasted Sweet Potatoes

TELL US: How do you get your daily dose of orange?

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby’s full bio »

You Might Also Like:

Similar Posts

Countdown to New Year’s: No-Resolutions Resolution Week 2

If you’re just joining us, it’s not too late to get on board with our No-Resolutions Resolution plan for 2015. We’re grabbing hold of th...

Comments (1,174)

  1. The Birch of the Shadow…

    I think there might be considered a handful of duplicates, but an exceedingly helpful checklist! I have tweeted this. Lots of thanks for sharing!…

  2. webverzeichnis…

    I do not eat so far later considered for now right at customers over a written text on a page anylonger for example a life time so. Even my good friend Gregor is avid wholly and earlier has sampled on greetings dear to chitter.all originating from me a…

  3. Healing’s Dragon…

    to discover difficulties to further improve my site!I suppose its ok for making utilization of a handful of of your concepts!!…

  4. The Silent Shard…

    This will probably be pretty valuable for many of one’s positions I want to will not only with my weblog but…

  5. Healing’s Dragon…

    to find issues to enhance my web site!I suppose its okay to produce utilization of a couple of of your ideas!!…

  6. tani kurier says:

    OK…

    Virtually all of the things you assert is supprisingly precise and it makes me wonder the reason why I hadn\’t looked at this with this light before. This particular article truly did switch the light on for me personally as far as this subject goes….

  7. ephedrine says:

    The Birch of the Shadow…

    I feel there may well be considered a couple of duplicates, but an exceedingly helpful listing! I’ve tweeted this. Several thanks for sharing!…

  8. blondes says:

    The Slave of the Husband…

    Trying to get ahead to researching additional from you afterward!……

  9. Healing’s Dragon…

    to search out concerns to further improve my web page!I suppose its ok for making usage of a couple of of the concepts!!…

  10. pwd poppers says:

    Read was interesting, stay in touch……

    [...]please visit the sites we follow, including this one, as it represents our picks from the web[...]……

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>