Stay svelte all summer
Sunny days bring sunny foods and put us in the mood for melons, peaches, strawberries, tomatoes, beans, peppers, lettuce and fresh fish. Make the most of what”s in season; because it”s all healthy, low calorie and fresh (ice creams don”t grow on trees).
Have fun putting together as many different colours and flavours as you can on your plate this summer, and say hello to a healthy glow, a flat tum and a fit body!
ORANGE TO GLOW
Orange foods owe their colour to a generally high concentration of beta carotene. The brighter the colour, the more they contain. Beta carotene has a protective effect, particularly on skin and mucous membranes, helping them fight the harmful effects of the sun. When your body gets lots of the pigments in beta carotene, it takes on a naturally beautiful, yellower shade, looks more youthful and supple.
Get lots of these: Peppers, peaches, apricots, melons, carrots, tomatoes and aubergines.
How much? At least 2 out of your 3 meals a day should include around 100-200g (cooked or raw).
Did you know? The antioxidant effects of carotenoids are boosted by Vitamin C. All the foods on your list also contain plenty of this too!
RED TO DRAIN
Food that”s reddish in colour contains flavonoids, which are powerful antioxidants and also make the blood more fluid, improve circulation and strengthen the vascular walls. They”re your best weapons against water retention, heavy, swollen legs and the dreaded orange peel effect and cellulite they go hand in hand with. The very same molecules are used in phytotherapy to help fight poor circulation.
Eat plenty of these: Strawberries, blackcurrants, blackberries, blueberries, raspberries, raisins, plums, beetroot and redcurrants.
How much? At 1 out of 3 meals a day at least, have 100-200g, cooked or raw.
Did you know? These foods also contain vitamin P, which improves the blood capillaries” permeability, and potassium, which fights water retention.
GREEN TO DETOX
Green foods, mainly veg, contain the detox mineral sulphur, as well as water and fibre. They”re real cleansers, ridding your body of the toxins that build up thanks to stress, tobacco, alcohol, a bad diet and unhealthy lifestyle. Give your body a veggie cleanse while you”re on holiday!
Get plenty of these: Broccoli, cauliflower, cabbage, spinach, courgettes, green beans, lettuce, onions, leeks, peas, parsley and chives.
How much? At lunch and dinner, have at least 200g cooked green veg. These high-fibre foods contain lots of water and also fill you up really well. Eat them at every meal and you won”t worry about not getting enough...
WHITE TO FILL YOU UP
White is for purity, and in nutritional terms it means high protein and low fat. Our bodies need protein to build muscle mass rather than fat mass. Protein also fills you up fast, which makes it a must if you”re looking to lose a few pounds easily!
Eat plenty of these: White meat (chicken, turkey and good cuts of pork), fish, shellfish, seafood and dairy produce.
How much? 3 portions of dairy a day and 150-200g meat or fish at every meal.
Did you know? Dairy produce is known for being packed with calcium; but aside from being an essential mineral for healthy bones and teeth, calcium is also said to be beneficial for weight loss.
YELLOW FOODS GIVE YOU FUEL
Yellow foods are often the most energetic or calorific, such as fats and complex carbs. While they may be geneous on the calories, these are still essential nutrients the body needs: they”re the fuel you need to function!
Which foods? Plant or vegetable oils, butter, margarine, cereals, potatoes, pasta, rice, quinoa and bread.
How much? 10g added fat a day (1 tbsp oil or a small, café-sized sachet; 40-60g bread or cereals for breakfast; and 100g cooked starch for lunch.
Did you know? Cereals also contain protein and B vitamins, while fat also contains essential acids and vitamin E. These are essential for healthy skin, hair and nails.
A day on the rainbow diet
Breakfas
Lemon tea
A bowl of milk
2-3 apricots
40g cornflakes
Lunch
Grated carrots with lemon
150g turkey escalope with herbs
200g courgettes
100g cooked quinoa
1 peach
Snack
1 slice of melon or watermelon
1 natural yoghurt
Dinner
Fresh tomato and cucumber gaspacho
100g grilled sea bream with fennel
As many steamed green beans as you like
100g fat-free cottage cheese + 200g chopped strawberries
