Have those who eat out been “awakened to the vegetarian trend”? A rainbow fruit and vegetable diet not only prevents colorectal cancer, but also has these unexpected benefits

1/11 is "World Vegetarian Awareness Day". With the vigorous promotion in recent years, "Eat Vegetarian, Protect the Environment and Love the Earth" is no longer just a slogan! From a nutritionist's perspective, a vegetarian diet can not only help you love the earth, but also help you love yourself! Nutritionist Li Liangyi from Lianxin Clinic, a preventive medicine institution of Lianan, specially shared the "Rainbow Fruit and Vegetable Diet" which allows people to eat and have fun at the same time. She hopes that everyone can easily practice a fruit and vegetable diet that can achieve health standards in their daily lives.

A diverse vegetable diet has been shown to be beneficial to the diversity of intestinal flora and can effectively prevent the occurrence of colorectal cancer. It can also stabilize blood sugar, promote cholesterol metabolism, and improve cardiovascular health.

Although there are many benefits to eating vegetarian food, if you want to love yourself by eating vegetarian food, don’t forget to have a balanced diet. It is recommended to adopt the rainbow diet and try to eat a variety of ingredients in the colors of the rainbow every day, so that your daily diet can be "colorful" enough and you can be "awakened by vegetables" every day.

Unlocking the health code of the rainbow fruit and vegetable diet

The Rainbow Diet hopes that the public can consume food of various colors every day. On the premise of a balanced diet, they can also consume additional natural fresh fruits and vegetables to nourish our bodies. The ultimate goal is to eat at least red, orange, yellow, green, blue, purple, black and white foods every day.

Rainbow Phytochemicals and Their Health Value

(Source: Lian'an Preventive Medicine Institute)

(Source: Lian'an Preventive Medicine Institute)

The rainbow diet is delicious, novel and fun.

1. Collect the colors of fruits and vegetables consciously, it is fun to treat it as a game

There are many different colors of food, each with different properties and nutritional value, so it is very important to eat more foods of different colors. But don’t think of eating fruits and vegetables of different colors as a pressure. Instead, turn it into a game of collecting colors, make a menu for yourself, and add fun to your life! It can also improve your observation of food, making rainbow diet simple and fun!

Take the three meals a day of the eat-out and home-cooking groups as an example to practice the rainbow collection game: give yourself a thumbs up for seven colors every day, and challenge yourself to consciously choose ingredients:

Eat Out

Breakfast | Sugar-free soy milk (white) + photosynthetic salad (red, orange, yellow, green) + a tea egg

Lunch | Healthy vegetarian lunch + purple rice (red, orange, yellow, green, purple), afternoon tea with an apple (red)

Dinner | Braised radish (white), black fungus (black), dried tofu, mushroom (coffee), broccoli (green), coriander (green)

Home cooking group

Breakfast | Avocado, chia seeds, dragon fruit milk (green, black, red) + a boiled egg

Lunch | Fresh Vegetable Tofu Pot (Tofu + Egg + Mushroom + Bok Choy + Tomato + Onion + Quinoa Noodles) (White, Red, Green)

Afternoon tea | A small banana or orange (yellow, orange)

Dinner | Bean curd wrapped in lemon paper (yellow and white) + stir-fried tempeh with three colored peppers (red, yellow and green) + cold salad with purple onion and kelp sprouts (purple and black) + ten-grain rice

2. Don’t be stressed! You can become a lustful man or woman in just 21 days

What to do when the color collection game is not completed? It doesn’t matter if you didn’t achieve it, have a cup of energizing soup that has everything! Those who eat out can buy it at organic stores or juice shops, which are nutritious and delicious. If you have the time and space to cook, you can use your imagination to find your favorite vegetables, add some apples and pineapples to enhance the taste, and if you don’t want it to be too cold, add some turmeric powder!

Humans are creatures of habit. We should change our thinking and direction to find out our sensitivity to food and make some unusual choices. It is recommended to continue doing this for 21 days first. Then we will get used to the "lustful diet" mode and let the fruits and vegetables rich in vitality give us energy and wake up with vegetables every day.