How to serve up a healthy plate with a side of goodness

How to serve up a healthy plate with a side of goodness:

A colourful plate isn’t just pretty to look at—it also serves up a beautiful dose of healthy nutrients! With winter on the way, we’ll be more and more tempted to resort to comfort foods, such as mashed potatoes, heavy soups and stews, which are brown and tan-coloured, and not as uplifting as the colourful fresh foods we eat in summer.


1.    Don’t overcook. When you overcook a vegetable, it loses its colour. As the pigmentation is cooked out, so are the nutrients. Steaming is a great way to preserve the colour and nutrition in vegetables. 

2.    Add spices and herbs. Flavourful seasonings are a great way to make your nutritious dish more colourful and delicious. Garnish your meals with fresh herbs and add spices like red pepper flakes, cayenne pepper and turmeric.

3.    Shop seasonally. Taking advantage of seasonal produce means you’re buying vegetables at their peak, ensuring you’re getting the most flavours, nutrients and savings from your purchase.


Keep your plate a feast for the eyes by incorporating the following colour groups:

  • Green: Leafy greens, lettuce, green pepper, broccoli, green beans, peas, green cabbage, green apples, green grapes, honeydew, asparagus, artichoke, brussel sprouts, celery, baby marrows and kiwifruit.
  • Orange/yellow: Carrots, yellow apples, apricots, yellow figs, sweet corn, tangerines, pumpkin, pineapple, sweet potatoes, butternut and squash, cantaloupe, oranges, lemons, naartjies, peaches, mangoes and papayas.
  • Red: Tomatoes, red peppers, red onions, red kidney beans, red lentils, red apples, pink grapefruit, red grapes, strawberries, cherries, watermelon, raspberries, pink or red grapefruit and cranberries.
  • Blue/purple: Eggplant, purple grapes, plums, raisins, blueberries, blackberries, purple figs, dried plums and black currants.
  • White: Cauliflower, mushrooms, onions, garlic, parsnips, ginger, shallots, turnips, white peaches, white nectarines, white potatoes, bananas and pears.


A study showed that when people dished up on a plate that contrasted the colour of their meals (like white, creamy pasta on red plates), they were likely to dish about 22% less.

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1 Comment

  1. nomkhitha kwanini

    I have been abusing my body with lots of Hot,spicey,oily food and alcohol.Recently I’ve been experiencing hurtburns and heat just below the diaphram went to see my Doctor who told me I had Alcer,that was the moment I realised that I’ve been abusing myy body.With these great tips of how to indulge in Healthy Veggy and fruity meals its so easy to make delicious snacks and meal Thank You