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!