Eat the Rainbow

Fruits and vegetables are a great source of nutrients, vitamins, phytochemicals and antioxidants that the body needs to function. And different colored fruits and vegetables are linked to specific health benefits.

For example, yellow and orange fruits and vegetables like carrots, sweet potatoes and butternut squash contain carotenoids, which the body makes into Vitamin A. This can help with eyesight, healthy skin and immune function. Red, purple and blue fruits and vegetables like blueberries, blackberries and eggplant contain anthocyanin. This supports the heart and memory, and helps protect cells from damage.

Eating fruits and vegetables has been shown to lower blood pressure, reduce the risk of heart disease and stroke, and prevent some types of cancer. Fruits and vegetables are also a great source of fiber and can help with weight management or weight loss. Another bonus: they provide added flavor, texture and a pop of color to any meal!

Try to eat a colorful variety of fruits and vegetables — and aim for at least five servings a day. A serving is usually about a cup (or the size of a tennis ball).

How to eat the rainbow:

  1. Enjoy a colorful fruit cup — try sliced red apple, banana, orange and berries
  2. Make a salad with green lettuce, red tomatoes, yellow pepper and purple cabbage
  3. Roast sweet potatoes, beets, parsnips and Brussels sprouts in the oven
  4. Enjoy a chicken or fish kebob with red, yellow and green peppers
  5. Snack on raw vegetables like carrots, celery, cherry tomatoes and broccoli — with hummus or another healthy dip