Challenge #4: The Red Zone

Week Four: January 25, 2010

Challenge: The Red Zone

Most often we affiliate the “red zone” with the “danger zone”.  Though this is true in most circumstances, we’re going to view it differently this week.   We are encouraged to eat an assortment of coloured fruits and vegetables in our diet, complex carbohydrates and lean protein sources, including those that are red!  The antioxidants help to protect our bodies from free radical damage and/or help to build cell membranes, overall providing us with many nutrients we need for optimal function and protection against disease.

This week, put a little extra “red” into each one of your meals and brighten up your plate!

 MONDAY:

• Breakfast:  Add sliced strawberries [Vitamin C] on top of your toast with peanut butter
• Lunch:  Punch up the flavour of your salad with bite-sized cherry or grape tomatoes[lycopene]
• Dinner:  Enjoy 1 C of beets [folic acid and fibre] with a lean protein source and a side salad

 TUESDAY:

• Breakfast: Make your own breakfast burrito and top it off with a tablespoon of mild or spicy salsa[beta-carotene]
• Lunch:  Add a handful of pomegranate seeds [antioxidants] to your salad
• Dinner:  Pair a fresh piece of salmon with a red cabbage [calcium] coleslaw

 WEDNESDAY:

• Breakfast:  Breakfast-on-the-go?  Make your own trail mix with dried or fresh cranberries [soluble and insoluble fibre] and almonds
• Lunch: Slice a Red Delicious or Gala Apple [Vitamin C and fibre] in between a grilled turkey and cheese sandwich (nitrate-free turkey breast and light cheddar cheese please) for a great mid-day kick
• Dinner:  Enjoy a fresh piece of red snapper [omega-3 fatty acids] with an array of roasted vegetables in the oven, including red peppers[flavonoids and Vitamin C]

 THURSDAY:

• Breakfast:  Enjoy a small amount of granola and yogurt with fresh raspberries [low calorie and nutrient-dense]
• Lunch: Slice a few radishes [Vitamin C] on top of a mixed green salad
• Dinner:  Enjoy a small portion of baby red potatoes [potassium] with your protein and vegetable of choice

 FRIDAY:

• Breakfast: Reach for a red grapefruit [phytochemicals] to start your day!                                                                         
• Lunch:  Try radicchio [Vitamin A] as your salad base, topped off with nuts, tuna, a small amount of cheese and your favourite light, low-sodium dressing
• Dinner:  Mix your favourite vegetables in a light tomato sauce [Vitamin K] and enjoy over roasted chicken in the oven

SATURDAY:

• Breakfast: Slice up a fresh red plum [B-vitamins] on top of your oatmeal and cinnamon
• Lunch:  Enjoy a hot bowl of low-sodium tomato soup [low calorie] today
• Dinner:  Have fun with the family tonight with chicken or beef fajitas, including red onion [Vitamin B6 and C], Chinese eggplant and red pepper

SUNDAY:

• Breakfast: Brunch with the family? Enjoy a fresh fruit salad with cherries [Vitamin A], watermelon [lycopene] and red grapes[flavonoids]
• Lunch: Add a little kick to your favourite pasta dish with red pepper flakes [capsaicin]
• Dinner: Throw a can of red kidney beans [cholesterol-lowering fibre] into your favourite hearty vegetable stew to up the flavour (* thoroughly rinse the beans before using)