By DIANE BRITTON

Colourful vegetables and fruit pack a powerful nutrition punch. The closer your plate resembles a rainbow, the more nutrients you eat.

Why?
Vegetables and fruit are loaded in polyphenols; antioxidants that help reduce cardiovascular disease. Although there is no recommended amount for daily intake of polyphenols, there is a lot of research behind the 7-10 a day vegetable and fruit recommendation for adults on Canada's Food Guide, some of the main sources of polyphenols in our diet.

Peanuts
Watch your portions of this healthy fat choice containing the polyphenol resveratrol. The maximum daily recommended serving size for nuts and seeds is: 60 ml (or ¼ cup); 10 ml (2 teaspoons) oil; or 30 ml (2 tablespoons) of non-hydrogenated nut butter like peanut butter. Although healthy, a moderate intake is important because these are energy dense foods.

Green Tea
Loaded in polyphenols, you'd be wise to sip green tea more often.

Red Wine
While red wine contains polyphenols that help promote healthy arteries it is important to remember moderation. Health Canada recommends that if you drink alcohol, men should limit intake to not more than two drinks daily and women should limit intake to one drink per day.

Dark Chocolate
Flavonoids found in dark chocolate and cocoa powder may reduce the risk of heart disease. Chocolate is also loaded in fat and calories, so savour dark chocolate in small quantities.

If you're eating seven to 10 servings per day of vegetables and fruit, especially those with a wide variety of colours, you're on the right track to including polyphenols in your diet. Your heart will love you for it!

For individual nutrition appointments call the Health Centre (SU 020) at 403-329-2484. All sessions are $20 for U of L students and employees.

Diane Britton is the University of Lethbridge's on-campus registered dietitian