The Power of Colorful Produce

This one simple nutrition tip can change your life: 

Exponentially increase the amount of colorful veggies and fruit you eat on a daily basis. 

Here's why it can make such a big difference: 

 

1. The more vegetables and fruit you eat, the more vitamins, minerals and fiber you'll get, which will improve your overall health.

2. Vegetables and fruit are naturally low in calories, so filling up on these nutritional powerhouses will help you lose weight.

3. Eating plenty of fruit will satisfy your sweet tooth and help reduce sugar cravings.

4. By focusing on what you should be eating more of, you have less time to worry about what you should be eating less of. You will lose weight without being deprived and without "going on a diet."

Each day, commit to eating at least one vegetable or fruit from each of these color categories: leafy green, other green, red, yellow, purple. 

Each color group contains different nutrients that our bodies need. Below is a quick summary of the benefits of each color group, plus examples of vegetables and fruit from each group.

GREEN vegetables and 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
Brussels 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 and potassium as well as a wide range of other nutrients and 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 and fruit contain a wide variety of phytochemicals, anti-oxidants, nutrients and fiber. Many of them contain beta carotene, which is necessary for good vision, a strong immune system and 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