Eat your Greens… Yellows… Blues…. and Reds…


Eat your greens, blues, yellows and ALL of the colors of the rainbow!

Fruits and vegetables get their color from naturally occurring vitamins and phytonutrients—which are essential for good health.

Color matters! Eating from ALL colors of the rainbow ensures you are getting a variety of vitamins and nutrients. Choose a variety of different-colored fruits and vegetables each day for a healthy heart.

The color of your fruits and vegetables is a good indicator of what benefits those foods contain.
  • Red – In fruits and vegetables, red is usually an indication that the food contains vitamin A and vitamin C. Typically, red produce are also high in manganese and fiber. Choose red bell peppers, tomatoes, cherries, cranberries, raspberries, rhubarb, pomegranates, and beets. Tomatoes, watermelon, and red grapefruit are loaded with lycopene, a compound that appears to have cancer-fighting properties.
  • Orange – Just a shade away from red, orange in fruits and vegetables indicates similar vitamin and mineral profile as the red varieties. You’ll get vitamins C, A, and B6, potassium, and fiber in choices such as butternut squash, carrots, sweet potatoes, cantaloupes, oranges, pumpkins, orange peppers, nectarines, and peaches.
  • Yellow – Bananas deliver potassium and fiber. You will also find potassium and fiber plus manganese, vitamin A, and magnesium in other yellow produce, such as spaghetti squash, summer squash, and yellow bell peppers.
  • Green – Dark leafy greens (romaine, spinach, kale, collard greens) are packed with nutrients and offer far more vitamins and minerals than iceberg lettuce. Spinach, broccoli, and asparagus are prime picks because of their rich lutein content, which aids eyesight, and folate, which supports cell reproduction.
  • Blue – Blueberries are one of nature’s most powerful antioxidants. They are loaded with fiber and make an incredibly versatile addition to your diet. Eat them for a snack, sprinkle them on cereal, or add them to salads.
  • Purple – This group includes vegetables like red onions and eggplant, and fruits such as blackberries, Concord grapes, currants, and plums. Purple indicates the presence of anthocyanins, powerful antioxidants that protect blood vessels and preserve healthy skin. You can also find vitamin A and flavonoids in purple vegetables like radicchio, purple cabbage, purple potatoes, and purple carrots.
  • White – White vegetables, such as cauliflower, rutabagas, and parsnips, contain vitamins and minerals like vitamins C, K, and folate, and they contain fiber. Don’t forget onions and garlic, which have a compound called allicin that protect the heart and blood vessels from damage.
How to get the family on board:
  • Start by filling at least half your plate with colorful veggies at each meal.
  • Choose a color of the week. Shop for as much produce of that color as you can find. Have each family member try them and vote on your favorites. Keep a list of family favorites and incorporate them into your meal plan each week.
  • Go shopping together. Not only does this allow the kids to have a say in what they are willing to try, but it is a good family activity to encourage healthy eating by all.
A rainbow of resources:
Your best health is on the other side of the rainbow!

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