Add new colors to your meal time

Are you getting your recommended fruit and vegetable intake of 5 to 9 servings a day? Eating fruits and vegetables in a variety of colors is more eye appealing to a person and provides a broad range of nutrients.

Green fruits and vegetables are good for your teeth, bones and eyes, and can lower your risk of chronic disease.

  • Fruits: avocado, honeydew, lime, kiwifruit
  • Vegetables: artichokes, arugula, asparagus, broccoli, lettuce, peas, spinach, zucchini

Green veggie

White and brown fruits and vegetables are high in dietary fiber, helping to protect you from high cholesterol and may lower your risk of stroke.

  • Fruits: banana, brown pears, dates, white peaches
  • Vegetables: cauliflower, garlic, ginger, onion

Onion

Red fruits and vegetables benefit heart health, vision, immunity and many reduce the risk of cancer.

  • Fruits: cherries, pomegranates, raspberries, strawberries, watermelon
  • Vegetables: beets, red peppers, radishes, red onions, red potatoes, rhubarb, tomatoes

cherries

Orange and yellow fruits and vegetables promote health vision and immunity, and reduce certain cancers.

  • Fruits: cantaloupe, mango, orange, papaya, pineapple, grapefruit
  • Vegetables: butternut squash, carrot, sweet corn, yellow pepper, yellow potato

Pinneaple

Purple and blue fruits and vegetables have antioxidants and anti-aging benefits, helping with memory and decreases the risk of cancer.

  • Fruits: blackberries, blueberries, dried plums, concord grapes
  • Vegetables: black olives, eggplant, purple asparagus

Eggplant

Try adding one new color of fruit or vegetable to your plate each week. To learn more about colorful fruits and vegetables, click here.