Saturday, March 12, 2016

Savor the Flavor of Eating Right
Try Healthy White and Black Foods

White and Black Foods

Food Sources
White: Cauliflower, Coconut, Garlic, Ginger, Green Onions, Scallions, Horseradish, Jicama, Kohlrabi, Leeks, Millet, Mushrooms, Onions, Parsnips, Quinoa, Shallots, Soy Products, Sunflower Seeds, Tofu, Turnips, White Beans, White Corn, White Sesame Seeds, Milk, Eggs

Do you know any other WHITE foods?

About White Foods
The white food category is diverse and includes fruits, vegetables, grains, milk, eggs, and tofu. The fruits and vegetables are a good source of fiber and tofu is relatively high in protein. Eggs and milk are an excellent source of protein and milk is rich in calcium, vitamin D, potassium and magnesium. Potassium is also found in potatoes, which assists in protein synthesis and carbohydrate metabolism and essential for normal heart function.

White fruits and vegetables contain the natural color pigment anthoxanthins; a type of flavonoid, which range in color from white or colorless to yellow and exhibit antioxidant properties. Allicin is a phytonutrient found in garlic and onions. Allicin may help reduce heart disease, lower cholesterol, reduce the risk of some types of cancer, act as an anti-inflammatory and may function as an antioxidant. Quercetin is another anthoxanthin found in onions and shallots. Quercetin may lower the risk of heart disease and act as an anti-inflammatory.

Ways to Increase White Food Intake:
  Add onions, garlic or shallots to salads, entrees or soups.
  Snack on sunflower seeds.
  Try tofu in soups or prepare as a main-course.
  Add white beans to salads or season and serve as a side dish.
  Try a glass of low-fat or fat-free milk at bedtime.

Food Sources
Black: Black Beans, Black Cherries, Black Currants, Black Mushrooms, Black Olives, Black Quinoa, Black Raspberry, Black Rice, Black Sesame Seeds, Black Soybeans, Blackberries, Boysenberries, Prunes, Raisins, Seaweeds, Tamari (Soy Sauce)

Do you know other BLACK foods?

About Black Foods
Black colored foods are rich in antioxidants, fiber, vitamins and minerals. Black Rice contains vitamin E and the antioxidant anthocyanin.  Black Lentils are rich in iron and fiber and may help in wound healing and lowering blood cholesterol.  Blackberries are high in the antioxidant polyphenolic, which may reduce inflammation. Blackberries are also a good source of dietary fiber, vitamin C, vitamin K, folic acid, and manganese. Black Soybeans are high in fiber and protein.  Raisins and prunes help in the treatment of constipation.  Raisins are a good source of fiber, antioxidants, vitamins, minerals, iron, potassium, and calcium. Prunes are a good source of fiber, vitamin A, potassium, and copper.

Ways to Increase Black Food Intake:
  Add raisins to hot cereal or use as a snack.
  Add blackberries or black raspberries to salads or yogurt or carry as a snack.
  Substitute black rice for brown rice.
  Use black sesame seeds on fish or salads.

Wellness News employs young adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). My staff started the project in September 2010. Over the next five months, we would take over 600 photographs of colorful foods in order to create the March presentation for NNM. Many of the photographs are available for purchase with the proceeds going to special need young adults. Contact Dr. Sandra Frank for additional information (

Prepared by
Wellness News (
Sandra Frank, Ed.D, RD, LDN
Jake Frank
Lance Li
Jonathan Cruz

Post a Comment News

Dietitian Blog List