By Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute
March is National Nutrition Month®! The American Dietetic Association encourages everyone to add color and nutrients to your meals through this year's theme: "Eat Right with Color."
Most people already know that fruits and vegetables are vital to our health. Eating five servings per day can help reduce your risk for heart disease, diabetes, stroke, and some types of cancer. Eating a diet rich in fruit and vegetables has also been show to help with weight management, because many are low in fat and calories, but high in fiber and water which help fill you up. But which ones should we choose? Follow this simple rule- let color be your guide! Each different color fruit and vegetable contains unique health components so having a rainbow of foods will help ensure you are getting all of the nutrients you need.
Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks.
- Fruits: avocado, apples, grapes, honeydew, kiwi and lime
- Vegetables: artichoke, asparagus, avocado, broccoli, Brussels sprouts, green beans, green peppers and leafy greens such as spinach
Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.
- Fruits: red apples, cherries, cranberries, raspberries, pomegranate, red/pink grape fruit, red grapes, strawberries and watermelon
- Vegetables: beets, red onions, red peppers, red potatoes, radishes, rhubarb and tomatoes
Orange and
deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, heart health and reduce the risk of some cancers.
- Fruits: apricot, cantaloupe, grapefruit, orange, mango, papaya, peach and pineapple
- Vegetables: carrots, butternut squash, yellow pepper, yellow corn, pumpkin and sweet potatoes
Purple and
blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.
- Fruits: blackberries, blueberries, plums, raisins
- Vegetables: eggplant, purple cabbage, purple-fleshed potato
White,
tan and
brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks.
- Fruits: banana, brown pear, dates and white peaches
- Vegetables: Mushrooms, onions, potatoes, cauliflower, potatoes and turnips.
There are plenty of easy ways to include more fruits and vegetables in your diet. Try these tips:
- Add frozen or cut up fresh vegetables to casseroles, pasta sauce, or soup.
- Blend fruit with milk and ice to make a smoothie.
- Add fresh berries to cereal or yogurt.
- Try a peanut butter and banana sandwich.
- Keep baby carrots or small pieces of celery on hand.
- Put a bowl filled with washed fruit on the top shelf of the fridge so it will be the first thing you see.
- Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
- Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.
Turn any omelet into a hearty meal with broccoli, spinach, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
