Put a Rainbow on Your Plate

The US Department of Agriculture (USDA) suggests that every time we sit down to eat that half of our plate is filled with fruits and vegetables. So put a rainbow on your plate!

Did you know there are 150,000 species of edible fruits and vegetables on the planet? That’s a lot of different fruits and vegetables to try. How many different kinds do you eat every day?

Most Americans eat only about 5: bananas, tomatoes (as ketchup and sauce), ice berg lettuce, potatoes (mainly as French fries), and oranges (mainly as juice).

Why Fruits and Vegetables are Good For You

  • Fruits and vegetables are filled with color!
  • Tasty
  • Low in Calories
  • Low in Fat
  • Filled with nutrients
  • Brimming with antioxidants
  • Cheaper than many pre-prepared foods

Fruits and Veggies Come in all the Colors of the Rainbow

Red. Red fruits and vegetables contribute to heart health, memory function a lower risk of some cancers, and urinary tract health.

  • Strawberries
  • Watermelon
  • Radishes
  • Red Bell Peppers
  • Red Potatoes
  • Cherries

Can you name some other red fruits or vegetables?

Food - TomatoesFood - raspberryFood - cranberry

 

 

 

 

Green. When we think vegetable we usually think green. Green vegetables are the only way to get chlorophyll. They also contribute to vision health, a lower risk of some cancers, and strong bones and teeth.

  • Green Beans
  • Asparagus
  • Broccoli
  • Peas
  • Lettuce
  • Brussels Sprouts
  • Kiwi Fruit

Can you name some other green fruits or vegetables?

Food - avocadoFood - bok-choyFood - Honeydew melon

 

 

 

Can you name 2 types of lettuce that are better for you than iceberg?

Food - Loose Leaf Lettuce3Food - red-green leaf lettuce

 

 

 

 

Yellow. Yellow fruits and vegetables can lower risk of some cancers, improve heart health, vision health, and develop a healthy immune system. How many of these have you tried?

  • Golden Delicious Apples
  • Pears
  • Yellow Bell Peppers
  • Pineapple
  • Sweet Corn

Can you name any others?

Food - Yellow beansFood - Crookneck summer squash2

 

 

 

 

Orange. Orange fruits and vegetables can lower risk of some cancers, improve heart health, vision health, and develop a healthy immune system.

  • Oranges
  • Papaya
  • Pumpkin and Winter Squash
  • Sweet Potatoes
  • Apricots
  • Peaches
  • Carrots

Can you name some other orange fruits or vegetables?

food - mango cutFood - papaya2Food - persimmons

 

 

 

 

 

Blue/Purple. Blue and Purple fruits and vegetables contribute to healthy aging,  lower risk of some cancers urinary tract health, and memory function.

  • Blueberries
  • Grapes
  • Boysenberries
  • Eggplant
  • Figs

How many of you have ever seen a purple potato? Food purple potato2

Did you know that carrots started out purple and were bred to be orange? Food - purple carrot

 

 

Can you name any other purple vegetables or fruits?

Answer: Blackberries, purple cabbage plums

White. Helps reduce blood pressure and may help protect against strokes

  • Onions
  • Cauliflower
  • Potatoes
  • Garlic
  • Turnips
  • Parsnips

Can you name some others?

food - white button mushroomFood - jicama

 

 

 

 

If you eat one fruit or vegetable from each color every day you will get all the critical nutrients and phytochemicals needed to help keep you healthy!

How to add fruit and veggies to your diet.