Eat the Rainbow
Eat a rainbow of fruits and vegetables for better health!
Naturally colored foods contain what are known as phytochemicals. These powerful nutrients are the disease-fighting substances that also give fruits and vegetables their array of colors.
Adding colorful fruits and vegetables (F&V) to your diet has many benefits:
- A diet high in F&V may reduce the risk of cancer, heart disease, high blood pressure, and diabetes.
- F&V provide essential vitamins and minerals that keep you healthy and energized.
- F&V provide fiber that helps fill you up and keeps your digestive system happy and healthy.
- F&V are a quick, easy, and natural snack.
Did you know…
½ of your plate at every meal should be fruits and vegetables
(This is equal to about 5 servings a day of F&V for children and 7 to 9 servings a day for adults.)
A Rainbow of Choices:
- Red: Tomatoes, Bell Peppers, Radish, Strawberries, Raspberries
- Orange: Carrots, Sweet Potatoes, Oranges, Cantaloupe, Papaya
- Yellow: Bell Peppers, Butternut Squash, Pineapple
- Green: Spinach, Kale, Brussel Sprouts, Collard Greens, Broccoli
- Blue: Blueberries
- Purple: Beets, Cabbage, Blackberries, Plums
A smoothie is a great way to pack a lot of F&V into one meal. They are great for breakfast, snacks, or dessert. Try adding spinach or other leafy greens to them for an extra nutrient boost. You can’t taste the greens – promise!
Fruit and Veggie Smoothie Recipe:
- 1.5-2 cups liquid, such as: unsweetened, 100% fruit juice (try apple, orange, or pineapple), coconut water, or almond milk, for example
- 1 cup frozen fruit like berries, melon, or mango (or can use fresh fruit and add ice)
- 1 cup spinach (TIP: If you don’t want the smoothie to look green, add in raspberries or beets)
- 1 banana
- Blend ingredients for 1 minute and enjoy!
**Other possible add-ins: kale, beets, avocado, Greek yogurt, bee pollen, protein powder, flax oil
Here are some other ways to add F&V to your diet:
- Dip cut up fruit into plain yogurt for a healthy and energizing snack
- Add sweet potato to pancakes
- Top your pizza with veggies and pineapple
- Grill watermelon for a tasty summer side dish
- Swap mushrooms for meat in tacos
- Instead of chips, dip baby carrots, cucumber, or celery into salsa and guacamole
- Add finely grated carrots or zucchini to pasta sauce, meat loaf, chili, or a stew
Experiment with other recipes – adding fruits and veggies to your meals can be fun!