FOOD THYMES
SPRING 2013
EATING THE RAINBOW AT CSUN Jocelyn Harrison
Do you try to “eat the rainbow”? It’s the smart thing to do. Eating a beige diet may mean that you are missing out on vital nutrients. According to the United States Department of Agriculture's (USDA) 2010 Dietary Guidelines, many Americans do not eat the variety of foods that provide the nutrients needed to maintain good health. Under consumed nutrients include folate, magnesium, potassium, dietary fiber, and vitamins A, C, and K. Where can you get these nutrients? Colorful vegetables and fruits are packed with nutrients. In fact, consuming at least two and a half cups of vegetables and fruits per day is associated with a reduced risk of cardiovascular disease, other chronic diseases, and can protect you against certain types of cancer (USDA & U.S. Department of Health and Human Services, 2010). But that’s not all. Besides containing a variety of vitamins, minerals, and fiber, vegetables and fruits get their vibrant colors from an important class of compounds called phytochemicals (Xu & Howard, 2012). Phytochemicals are antioxidant rich compounds and most have been confirmed to have health-promoting functions in preventing cardiovascular disease, cancers, obesity, diabetes, as well as lowering blood cholesterol levels, and reducing inflammation (Brown, 2011). Phytochemicals defend plants against oxidative and environmental stress, like UV radiation, microbes, pathogens and parasites (Xu & Howard, 2012). In humans, through their ability to alter cell signaling pathways and gene expression, phytochemicals can regulate many physiological functions that help prevent disease (Xu & Howard, 2012). There are currently numerous clinical trials involving phytochemicals and their health benefits. But what if you are on campus and you left your lunch bag at home? Watch out. You’ll find plenty of tempting beige foods at CSUN in the form of crackers, chips, pastries, and fast food around campus. Steer clear. Here are some on campus “rainbow food” finds that are nutrient dense and calorie light Mercantile at the USU - Grab and Go Fresh Cut Vegetables (skip the Ranch!); Apples, Bananas Arbor Grill - Daily Green Salads (light on dressing); Apples, Bananas; always check out their cooked vegetable selections. The Marketplace at Sierra Center Salad Bar; From Bamboo Terrace - Fresh Veggie Sushi, Fresh Spring Rolls, Green Bean Stir Fry; From Cilantro - Chicken Tacos with Lettuce, Tomato, Cilant &??B?6?FRv????FF?"f??B6?W'BV???????6??w&???VB6??6?V?6?B?6??F?'F???2?BG&W76??r?v?F?W?G&g&W6?fVvWF&?W2????&v&??R??FW?&W72?7FV?VBfVvWF&?R&?v?v?F??W6?&???6??6?V??W&R?2&W6?W&6Rf?"?F?W"( ??V?F??W.( ????6?W2?F???2?GG???wwr?77V??VGR?GV2??V?F??S#F????rS#wV?FRS#"?F`?v?B&R??W"ff?&?FR??6?W2?V?F??VG3?V???W2B6Fg6??77V??VGR?Bv^( ???6????R?7BF?6?&R?&VfW&V?6W3?'&?v????#??V?FW'7F?F??rf??C?&??6??W2?B&W&F????GF?VB???&V????B?4?vG7v?'F??R?2?FW'F?V?B?bw&?7V?GW&RbR?2?FW'F?V?B?b?V?F??B?V??6W'f?6W2??#??F?WF'?wV?FV??W2f?"?W&?6?2?#?&WG&?WfVBg&???GG???wwr??V?F??v?b?F?WF'?wV?FV??W2?#?7?R????b??v&B????#"????6?2?b?F????F?E&?6???F?6?V?6?2??T$?&VFW"fW'6????????