Yesterday, Amber taught us to eat our greens. Today, I will say - Eat 5 a Day the Color Way!
Eating the fruit and veggie rainbow is a ‘nutritional’ pot of gold. We have always known it’s important to eat the daily servings of fruits and veggies – but now nutritionists are placing importance on the variety of colors, as well as recommended servings.
Eating a colorful mix of fruits and vegetables daily provides the variety of vitamins, minerals, fiber and phytochemicals you need to stay healthy and fit. So aim to make your plate a RAINBOW of colors – and you can help each part of your body look and feel better.
BLUE/PURPLE ‘Healthy Aging’
Including these into your diet can: lower risk of some cancers, improve urinary tract health, improve memory function and aid in healthy aging
Examples of BLUE/PURPLE fruits and veggies include: blackberries, blueberries, dried plums, purple grapes, plums, purple cabbage, eggplant, and black beans
WHITE ‘Health-Promoting Phytochemicals’
Including these into your diet can: improve heart health, maintain healthy cholesterol levels, and lower risk of some cancers
Examples of WHITE fruits and veggies include: bananas, dates, white peaches, brown pears, cauliflower, garlic, ginger, mushrooms, onions, potatoes, turnips, soybeans, and white beans (navy, lima)
YELLOW/ORANGE ‘Antioxidants’
Including these into your diet can: lower risk of some cancers, improve heart health, improve vision health, and maintain a healthy immune system
Examples of YELLOW/ORANGE fruits and veggies include: apricots, cantaloupe, grapefruit, lemons, mangoes, nectarines, oranges, peaches, pineapples, butternut squash, carrots, yellow peppers, pumpkin, rutabagas, sweet corn, and sweet potatoes
RED ‘Health-Promoting Benefits’
Including these into your diet can: improve heart health, improve memory function, lower risk of some cancers, and improve urinary tract health
Examples of RED fruits and veggies include: red apples, blood oranges, cherries, cranberries, red grapes, pomegranates, raspberries, strawberries, watermelon, beets, red peppers, radishes, red onions, red potatoes, rhubarb, tomatoes, and kidney beans
So if you are looking to hit the nutritional jackpot – make sure to make it 5 a Day the Color Way!
For more examples and information, visit www.fruitsandveggiesmatter.gov.
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