Why colour-code your diet?

BLUE/PURPLE:
Blue pigment created by anthocyanins ranges from the deep blue/purple in foods such as concord grapes and eggplant, to the blue in blueberries, blackberries and plums. The anthocyanins in grapes might be one of the reasons red wine is thought to lower the risk of heart attack.

• Fresh summer blueberries are delicious but you can buy them frozen all year round to snack on or add to baking, smoothies, in crisps or on top of cereal or pancakes.
• Eggplant can be grilled, roasted or baked, added to sandwiches, made into a dip or used in a vegetarian lasagna.

ORANGE:
Orange foods are sources of alpha and beta-carotene associated with cancer prevention. Sweet potatoes, carrots, butternut squash, apricots, mangoes and cantaloupes all make the grade.

• Make sweet potatoes into a soup, bake or mash them instead of white potatoes, try sweet potato fries or a sweet potato salad.
• Snack on baby carrots, throw them into your kid's lunches with a dip or add grated carrots to meatloaf.
• Mangoes are delicious eaten raw, in a salad, made into a crisp, a chutney or salsa.