RAINBOWS OF VEGETABLES & FRUIT

Here are two easy tips to keep in mind when you are attempting to increase your vegetable & fruit intake.

1. Commit to eating at least one serving of vegetables and/or fruit with every meal and with every snack. No matter what you are eating, always add a vegetable or fruit to it.

2. Each day commit to eating at least one fruit or vegetable from each of these color categories: Leafy green, other green, red, yellow, purple. Each color contains different nutrients that our bodies need.

Below is a quick summary of the benefits of each color group, plus examples of vegetables & fruit from each group.

GREEN vegetables & fruits (esp. dark leafy greens) are a rich source of minerals (including iron, calcium, potassium and magnesium) and vitamins, including vitamin K, C, E and many of the B vitamins. They also provide a variety of phytonutrients which protect our cells from damage and our eyes from age-related problems. Dark green leaves even contain a small amount of Omega-3 fats.

LEAFY GREENS
Spinach
Kale
Collard greens
Turnip greens
Bok choy
Romaine lettuce
Cabbage

OTHER GREEN VEGGIES
Broccoli
Zucchini
Artichoke
Brussel Sprouts
Asparagus
Green bell pepper
Snap Peas
Green Beans
Celery
Cucumbers

GREEN FRUIT
Kiwi
Honeydew Melon
Green Grapes
Lime

RED veggies and fruits are packed with a wide range of phytochemicals. The red pigments anthocyanins and carotenoids are powerful antioxidants. Many also contain vitamin C & potassium as well as a wide range of other nutrients & fiber.

RED VEGETABLES:
Red bell pepper
Radishes
Beets
Red cabbage
Tomatoes
Red potatoes

RED FRUIT:
Strawberries
Raspberries
Pomegranate
Watermelon
Plums
Guava
Papaya
Pink Grapefruit
Cherries

YELLOW/ORANGE veggies & fruit contain a wide variety of phytochemicals, anti-oxidants, nutrients & fiber. Many of them contain beta carotene, which is necessary for good vision, a strong immune system & healthy skin.

YELLOW/ORANGE VEGGIES:
Corn
Squash
Yellow Peppers
Carrots
Sweet Potatoes
Yams

YELLOW FRUIT:
Banana
Pineapple
Lemon

PURPLE produce contains fiber, antioxidants and phytochemicals that protect against cancer, improve memory and keep your heart healthy.

PURPLE VEGGIES:
Eggplant
Beets
Purple cabbage
purple onions
purple lettuce
purple potatoes
purple bell peppers
Purple asparagus
Purple cauliflower
Purple broccoli

PURPLE FRUIT
Blueberries
Blackberries
Plums
Grapes
Pomegranate
Prunes
Figs
Raisins

Click on "comment" below to let us know what you're doing to increase your veggie & fruit consumption.