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The White Way to Eat for Better Nutrition


The White Way to Eat for Better Nutrition

Parsnips            Parsnips are high in soluble fiber and can help reduce cholesterol.

Most of us know the importance of eating colorful foods such as: blueberries, tomatoes, kale, red peppers, purple eggplant and squash.  Many studies have proven how impressive their nutrient profiles are.  Plant-based “rainbow foods” contain vitamins, fiber, minerals, antioxidants, polyphenols, and phytochemicals—most of which cannot be simulated in processed foods.

But I would like to shine some light on the benefits of often-forgotten “white foods.”  Nature’s plant, animal, and fungus kingdoms contain many tasty, nutrient rich foods to fuel our workouts and hectic lives.


Veggies and Fruits

Consider fiber-rich vegetables such as: parsnips, turnips, celery root, rutabagas, and cauliflower.  Besides steaming, roasting, or baking, try mashing and seasoning them to make a low-calorie, low-glycemic option to mashed potatoes.  Daikon, onions, water chestnuts, jicama, cabbage, sprouts, mushrooms, and garlic can jazz up salads or stirfries.

White beans, such as cannellini, garbanzo, and Great Northern, are inexpensive, protein-rich, and satiating vegetarian options.  These beans boast energizing B-vitamins, iron, and potassium.  Besides adding to chili, stews, and soups, try mashing them with olive oil and garlic to make hummus, bean dip, or a sandwich spread.

White-fleshed fruits such as apples, bananas, and pears provide healthy hydration, soluble fiber, vitamins, and potassium.  Also, they are easy to pack into a gym bag, briefcase, or lunch sack to munch on the go.


Dairy and Meats

White milk, yogurt, and cheeses are calcium and protein-rich ways to fuel your active lifestyle.  Whether from dairy, soy, almonds, hemp, oat, or cashews, read the Nutrition Facts label to help you choose options low in fat and sodium for optimal health.  Greek yogurt is especially high in protein and now widely available in grocery and convenience stores.

Finally, white meats and seafood such as: chicken, turkey, scallops, white fish, and pork are low in fat and rich in protein.  Soy bean curd—tofu—is bland but protein-rich food that is easy to incorporate into healthy recipes.


For new and inspiring ways to make fruits and vegetables a desirable part of your healthy eating regimen, check out the Center for Disease Control and Prevention’s website: .  Each month, new produce is highlighted and recipes are provided.  The site also gives complete nutrient content and calculators.

So enjoy eating a rainbow, but don’t forget to eat white!


Holly Aglialoro
Guest Blogger and Fitness Enthusiast




Yea Of Course.. better nutrition are important for human body. But now a days of rush hours we can't find that nutrition in food.  
You know what, why I am thinking that different disease such as hair fall, skin disease weakness, Night blindness and many more are arises due to lack of better nutrition..
Posted @ Monday, October 08, 2012 4:34 AM by Cristina
Healthy nutrition is the key to success. Anything that you desire to reach (High muscle volume, lean body...) you can workout 10 hours a day but you will never get there without eating right. 
I really believe it's all about what you want to be and what you are prepared accomplish to obtain it. 
No matter what your life is, you need to eat right.
Posted @ Thursday, October 11, 2012 11:47 AM by DARVILLE Sylvain
Place of each fruit is very important in our life. So we know important of them. So we have to eat daily in our food
Posted @ Thursday, December 27, 2012 12:48 AM by Darryl Hairston
Healthy nutrition is the key to good health. The level of health you desired to reach, in spite of workouts will never get accomplished without eating right. Add more food that is rich in fibre, proteins and carbs mainly white milk, yogurt, and cheese are calcium and protein-rich ways to fuel your active lifestyle. White meat and seafood such as: chicken, turkey, white fish, are low in fat and rich in protein. Soya bean curd tofu is protein-rich and can be easily incorporated in healthy recipes.  
Posted @ Wednesday, August 21, 2013 6:30 AM by Jeet Chowhan
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