Nutritionists say it’s important to

E AT A Rainbow O F C O L O U R S

I N D E P E N D E N T S C H O O L C AT E R E R

As children we were probably told to 'eat our greens', but now

health experts agree it's just as important to eat our reds, oranges,

yellows, blues and purples too.

Many scientists now believe that many of the naturally occurring

chemicals (phytochemicals), responsible for giving fruit and

vegetables their bright colours, may actually help keep us healthy

and free from disease.

Fruit and vegetables contain hundreds of colourful

phytochemicals that act as antioxidants which help to

‘mop up’ potentially harmful molecules, called free radicals, before

they get a chance to damage cells. Other phytochemicals in fruits

and vegetables have been shown to be beneficial to health.

As a result, as well as encouraging us to eat five servings of fruit and

vegetables a day, nutritionists now say it’s important to choose a ‘rainbow’ of colours. This means picking one daily serving of fruit

and vegetables from each of the five colour groups – red, orange,

yellow, green and blue/purple.

The Palette of Food

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All these colours will add plenty of flavours and textures to dishes, making

meals not just healthier, but more enjoyableThe Palette of Food

Choose From: raspberries, cranberries, cherries, pomegranates,

rhubarb, grapefruit, watermelon,

tomatoes, peppers, and radishes.

W H AT T H E Y C O N TA I NLycopene (a carotenoid) and Anthocyanin (a flavonoid): These

are present in some fruits and vegetables and are two of the main

pigments that give them a red colour. They are thought to provide us

with a good amount of vitamin C which is vital for growth and repair.

W H AT ' S G O O D T O E ATBlitz together strawberries and raspberries with apple juice and

enjoy mid-morning to give you a boost.

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Lycopene

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Relish R E D S

Choose From: apricots, melons, mangoes, peaches, papaya, oranges,

satsumas, nectarines, carrots, sweet potatoes,

butternut squash, and pumpkin.

W H AT T H E Y C O N TA I NBeta-carotene: A yellow pigment naturally occurring in fruits and

vegetables. It is one of the many carotenoids that our body can convert

to vitamin A. We need vitamin A for good vision and eye health, healthy

skin and a strong immune system.

W H AT ' S G O O D T O E ATRoast slices of butternut squash with rosemary and thyme, then add to

quinoa, mint and feta cheese for a colourful lunch.

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Beta-carotene

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O R A N G E

Choose From: pineapple, bananas,

yellow peppers, sweetcorn, yellow beetroot,

and courgettes.

W H AT T H E Y C O N TA I NVitamin C: The human body cannot make vitamin C which is vital

for growth and repair. It is essential that we eat foods containing it.

Bromelain, found in pineapple, has been used in some countries to help

digestion and for its potential anti-inflammatory properties. The range

of nutrients found in yellow fruits and vegetables varies but, as well as

carotenes, they may include B vitamins such as B6 and folic acid, which

are needed for healthy blood cells.

W H AT ' S G O O D T O E ATCut a yellow pepper in half and remove the seeds, roast before filling

with couscous. Next, crack an egg over the top and bake. This makes

a very satisfying brunch or quick snack.

Yummy Y E L LO W S

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üVitamin C

Yummy Y E L LO W S

Choose From: asparagus, avocado,

rocket, spinach, lettuce, watercress, cucumber,

broccoli, Brussels sprouts, peas, courgette, apples, grapes and kiwi fruit.

W H AT T H E Y C O N TA I NGlucosinolates: cruciferous vegetables, such as broccoli, kale,

cabbage, watercress, Brussels sprouts and cauliflower, contain

sulphur-containing compounds which give them their flavour and

aroma and may have protective properties. Lutein and zeaxanthin:

are carotenoids found in green vegetables and fruits such as spinach,

grapes, kiwis and avocado. Research shows they may play an

important role in eye health.

W H AT ' S G O O D T O E ATMake a warm and spicy green salad using spring onions, cooked green

beans, courgettes and fresh chillies. Serve with wholegrain rice and

roast chicken for a balanced meal.

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Glucosinolates

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Team G R E E N S

Choose From: blackberries, blueberries, grapes, blackcurrants, plums, prunes, raisins,

red cabbage, red onions, and aubergine.

W H AT T H E Y C O N TA I NAnthocyanins: Purple and blue fruits and vegetables are coloured

by phytochemicals called anthocyanins. Many of these foods also

contain ellagic acid and proanthocyanidins Research shows that

anthocyanins seem to work with other phytochemicals to have a

positive effect on health.

W H AT ' S G O O D T O E ATDrizzle olive oil over slices of aubergine, red onion and red cabbage

before roasting. Stir through penne pasta or enjoy as a colourful

side dish.

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Anthocyanins

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B LU E Beauties

Young people's eating habits change as they grow and, in

recent years, they have become increasingly discerning. They’re now exposed to a huge range of tastes and styles of food,

at home and on the high street, and this influences their choices.

So our services are tailored to meet young people's widening range

of desires with healthy and nutritious meals that they want to eat.

Our Eating for Life® initiative is a key part of our food philosophy

and sends clear strong messages about the benefits of a well-

balanced diet. We can trace all our ingredients back to source,

and we cook all dishes on-site with fresh, sustainable produce,

sourced locally wherever possible. Whether traditional British or

authentic international cuisine, our cooking methods are always

healthy. All our menus are packed with nutritious options for

different ages and genders, as well as recognising allergies and

special dietary requirements.

Food Philosophy

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The Brookwood Partnership Ltd Brookwood House, 1 Churchfield Road, Walton on Thames, Surrey KT12 2TW

T: 01932 233 299 | E: info@brookwoodpartnership.com@BroookwoodPtnrs

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