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Eat Right by Adding Color to Your Diet

Fruits and VegetablesStart adding a splash of color to your meals for National Nutrition Month®.  Eating fruits and vegetables of different colors provides a wide range of valuable nutrients than can keep you young and healthy.

The American Dietetic Association suggests you fill your plate with as many of these colorful fruits and vegetables as you can at mealtime:

Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks.
Fruits: avocado, apples, grapes, honeydew, kiwi and lime
Vegetables: artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach

Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.
Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple
Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes

Purple and blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.
Fruits: blackberries, blueberries, plums, raisins
Vegetables: eggplant, purple cabbage, purple-fleshed potato

Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.
Fruits: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon
Vegetables: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes

White, tan and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks.
Fruits: banana, brown pear, dates and white peaches
Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn

Are you unsure of how many fruits and vegetables you should be eating each day?  Visit the Centers for Disease Control and Prevention’s Fruit and Vegetable Calculator.  The tool will calculate your fruit and vegetable recommendations based on your calorie needs for your age, sex, and activity level.  This site also provides helpful tips and photographs of 1/2 cup and 1 cup fruit and vegetable examples.


Last Reviewed: 3/6/13