“Taste the rainbow” may be the tagline for a particularly popular colorful candy brand, but that is not the rainbow that we are encouraging you to eat! 

Having a healthy body goes way beyond strong bones, full range of motion, and a properly functioning nervous system — it’s important to eat well too! At Dr. Gena Chiropractic, a family chiropractor in Plantation, we want our patients to find health in all aspects of their lives, outside of their chiropractic care, and proper nutrition is a large part of this.

According to the American Heart Association (AHA), eating a variety of colorful fruits and vegetables is the best way to ensure you are getting all of the essential vitamins, minerals and nutrients your body needs. Fruits and vegetables contain certain nutrients, such as fiber, potassium, folate, and vitamins A and C that can help prevent heart disease, cancer and other illnesses, boost your immune system, increase your energy, and so forth. 

More Colors = More Nutrients

It’s really not that hard to eat the rainbow. In fact, by simply following the AHA’s easy color chart, you will have no problem creating a colorful masterpiece on your plate. 

The AHA cites the five main color groups as blue/purple, red/pink, green, white, and orange/yellow. As you prepare your breakfast, lunch, dinner, and even snacks, think about the ingredients you are putting on your plate. How many different colors did you include? Try to make a conscious effort to always include a variety of different colors into each and every one of your meals. A variety of colors tends to mean a variety of nutrients, and that can only mean good things for your health! 

The AHA recommends filling at least half of your plate with fruits and vegetables so that you get the recommended serving of 4 ½ cups per day. Don’t worry if you aren’t always able to purchase fresh produce though. Frozen, dried and canned varieties count too! Just be sure to check the nutrition label and choose products with little to no added sugar, sodium, or other unnecessary ingredients.

We know that eating a variety of colorful fruits and veggies is important for our health, but let’s also talk about two more factors to consider when choosing what foods to eat.

Organic Versus Non-Organic

According to the USDA, something can be considered organic if it has been grown and produced without the use of chemical pesticides, herbicides, or any other prohibited substances. The produce also must be grown on soil that has had no prohibited substances applied for at least three years prior to its harvest.

Organic products, whether fresh or packaged, are becoming much more popular and seen regularly on the shelves of both local and big chain grocery stores. So what’s the difference between purchasing something that is labeled as organic versus something that is not?

When it comes to produce, dairy, grains, and/or meat, there are specifically designed farming practices that meet certain goals that allow for an item to be considered organic. These include enhanced soil and water quality, reduced pollution, safe and healthy habitats for livestock that enable natural behavior, and the promotion of a self-sustaining cycle of resources on the farm.

Sometimes the organic counterparts of your favorite items can be quite costly, and you might be wondering if it’s always necessary to purchase organic. There are some potential health benefits to buying organic, including increased amounts of nutrients in some organic products, higher omega-3 fatty acids in organic meats, dairy and eggs, and lower levels of pesticide residue, chemicals, and bacteria than in conventional foods. 

When shopping for produce, consider following the ‘Dirty Dozen’ and ‘Clean Fifteen’ lists, which indicate the 12 items with the highest amount of pesticide residue, and the 15 that carry the lowest, respectively. The 15 fruits and vegetables that have the least amount of pesticide residue include avocado, sweet corn, pineapple, onion, papaya, sweet peas, eggplant, asparagus, cauliflower, cantaloupe, broccoli, mushrooms, cabbage, honeydew, and kiwi.

Because the produce listed in the Dirty Dozen are exposed to more pesticides when grown conventionally, it’s ideal to always purchase these organic. According to the Environmental Working Group’s Shopper’s Guide to Pesticides in Produce, this list includes strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, and potatoes. 

It’s also important to note that the words organic and natural do not mean the same thing. The USDA has strict government standards that must be met in order for a food to be considered organic, i.e., regulations in the way the food is grown, handled, and processed. Natural foods simply mean that there are no artificial colors, flavors or preservatives — it has nothing to do with the way the food was actually produced.

One last thing to note… Just because something is labeled as organic does not always mean it’s a healthier choice. Junk food can be organic too! 

GMO Versus Non-GMO

According to The Non-GMO Project, genetically modified organisms (GMOs) are living organisms whose genetic material has been artificially manipulated in a laboratory through genetic engineering. GMO crops that are sold within the U.S. include alfalfa, apples, canola, corn, cotton, papaya, potatoes, soybeans, summer squash, and sugar beets. 

The main reason for scientists choosing to genetically engineer certain foods is to have a higher crop yield, lessen the amount of crop loss, increase shelf life, and improve appearance, e,g., apples that can have been genetically modified to be resistant to browning. The negative side to this is that over 80% of GMO crops are made for herbicide tolerance, which has increased the use of toxic herbicides in the environment. Additionally, GMO crops have also brought about the emergence of things called “superweeds” and “superbugs” that only extremely toxic poison can kill. 

Because of this, the topic of GMO versus non-GMO sometimes brings up a lot of controversy.  Many people make the personal choice to steer clear from genetically modified foods because of this rise in chemicals and toxins; however, the FDA does state they are a safe food choice. That choice is 100% up to you, we just wanted to share a little bit of information.

Choose Healthy

As you make your food choices, Dr. Gena encourages you to think about where the food you are considering has spent the most time. “If it lived, walked or grew, it’s probably safe to put in your body,” she says. “If it sat on a shelf for most of its life, it probably isn’t the best choice.”

Eating well is all part of the plan for good health and reduced inflammation which allows for better healing. If you have questions about diet and nutrition, feel free to talk to Dr. Gena or any one of her team members. We are more than just chiropractic care here — we care about your health as a whole, as a lifestyle! Remember, your health is in your hands; our hands are here to help!

To schedule an appointment at Dr. Gena Chiropractic, your favorite family chiropractor in Plantation, call 954-417-5815 or send in a request online.