How many times have you heard “An apple a day keeps the doctor away” or “Eat your greens, they're good for you?” There is much truth to these sayings. Research continues to confirm the health benefits of including generous portions of fruits and vegetables in your diet. But did you know that what color you eat is just as important?

Fruits and vegetables contain phytonutrients in the pigments that give them their color. The red pigment lycopene and anthocyanins in such foods as red raspberries, pink grapefruit, beets and tomatoes contain antioxidants that protect against cellular damage (which lead to cancers) and heart disease.

Green fruits and vegetables such as spinach, beans and kiwi contain chlorophyll and lutein and also protect against cancers. The cruciferous vegetables such as brussel sprouts and cabbage contain Vitamin C, a powerful antioxidant that fights cancer.

Blue/purple fruits such as blueberries and blackberries also contain lycopene and anthocyanins to protect against development of cancer and the memory decline associated with aging.

Yellow/orange fruits and vegetables, especially citrus fruits and winter squash, contain carotenoids, vitamins and minerals that provide health benefits as well.

Seniors often have difficulty getting the nutrients they need due to decreased calorie needs, a declining appetite and less efficient digestion. Seniors need more nutrient-dense foods in their daily diet.

Nutrient-dense foods are those foods that contain a greater percentage of nutrients to their caloric content. Nutrient-rich and low calorie fruits and vegetables are a great way for seniors to get the vitamins and minerals they need without exceeding their calorie needs. At least five servings a day is recommended. Seniors should also incorporate whole grains in their diet in the form of multi-grain breads, oatmeal and other whole-grain cereals and brown rice. Ten daily servings of whole grains are recommended to provide the all-important B Vitamins and fiber.

Seniors also have difficulty getting the nutrients they need because they may not be able to afford to buy nutrient-rich foods. Other reasons may be that they are isolated and not able to get out to the store or that their medical or health conditions make it difficult to prepare their meals. Seniors in these situations should be encouraged to take advantage of programs such as food stamps or get a home health aide to assist in shopping and meal preparation.

The Cayuga County Office for the Aging offers a Senior Nutrition Program that provides a low cost, nutritionally sound, hot meal at noontime. The program promotes better senior health through improved nutrition and socialization. Citizens of Cayuga County age 60 or over and their spouses are eligible for meals. A donation of $2.75 is suggested for each meal.

Meals are served at several sites located in Cayuga County. On-site meals are served at two centers in Auburn: The Boyle Center, 149 Genesee St., and at Schwartz Towers, 90 North St. Auburn meal reservations can be made by calling 253-1550, 24 hours in advance. On-site meals are also served at the Moravia VFW (reservations 497-0076) and the Fair Haven American Legion (reservations 947-6125).

Home delivered meals are available to those eligible seniors living in Genoa, Fair Haven, Cato, Moravia, Locke, Weedsport, Port Byron, Cayuga, Union Springs and Owasco. For more information on home delivered meals, you may call Julie Casler at 253-1427.

This holiday season, in addition to all those extra indulgences, remember to color your meals with REDS and GREENS, blues, yellows and orange to get you on track to health and wellness in the New Year.

Janet Taylor, aging services

specialist, and Julie Casler, R.D., nutrition director at the Cayuga County Office for the Aging,

collaborated on this article