The stalls at the Old Quay market are a riot of colour at this time of year: deep orange squash, purple beetroot, red and green apples, crates of kale and late tomatoes. Dietitians in Wrenhaven are using the moment to encourage residents to fill their plates with a similar range of colours.
The idea is not new, but it is easy to remember. Different coloured fruit and vegetables tend to contain different vitamins, minerals and plant compounds, so eating a variety of colours across the week is a practical way to get a broader mix. The local dietetics team at Harbourside Community Health Centre has produced a short leaflet with seasonal ideas that is being handed out at the market and in pharmacies across the city.
Variety on a budget
Community dietitian Caoimhe Dunleavy said the message was about variety, not perfection. "You do not need exotic ingredients," she said. "Carrots, cabbage, onions, apples and frozen peas cover a lot of ground. Seasonal produce is often cheaper and tastes better, too." She suggested building meals around one vegetable that is plentiful that week, then adding others as budget and time allow.
Think of the plate as a palette, and try to add one colour you did not have yesterday.
Frozen and tinned vegetables can be as nutritious as fresh and keep longer.
Seasonal produce is often cheaper at markets late in the trading day.
Most adults benefit from eating a range of fruit and vegetables every day.
Market trader Ollie Thwaite, who sells produce from a family farm in Bramley Cross, said customers had been asking more about what is in season and how to cook it. "People pick up a celeriac and look at it like it is a rock," he said. "Once you tell them to roast it, they come back the next week for another." He said squash and beetroot were selling well, and that a handful of regulars now ask him for recipe cards along with their change.
Dunleavy said people with specific medical conditions, such as kidney disease, or those taking certain medicines, should talk to their doctor or a dietitian about which foods suit them, as some produce can interact with treatment. For everyone else, she said, a slightly more colourful shopping basket is a good start.