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BACK TO Healthy Eating Eat More Color!

Eat More Color!

“Eat Right with Color,” encourages you to incorporate a more colorful array of vegetables and fruits into your diet. So get creative! Go for dark green, yellow, orange, red, blue and purple varieties! Choosing an assortment of colors will provide you with a broad range of nutrients to keep your body working properly. The Dietary Guidelines for Americans recommends 2½ cups of a variety of vegetables and 2 cups of fruit each day—so get started and paint your plate with a rainbow of veggies and fruits!

10 ways to Eat Right with Color:
  1. Brighten up your morning! Try sweetening your oatmeal with a tantalizing selection of sliced bananas, strawberries, mangoes, blueberries or golden raisins.
  2. Make an egg white omelet with low-fat cheese and diced red peppers, yellow onions, zucchini, tomatoes and spinach.
  3. Build the perfect parfait—layer low-fat granola and yogurt with raspberries, blueberries, kiwi and diced pineapple.
  4. Go to your local grocery store or farmers market and pick out a vibrant fruit or vegetable that is unfamiliar to you. Find a recipe that features it and enjoy a colorful, exotic new dish.
  5. Make a salad with darker greens like spinach, romaine, arugula, red leaf lettuce or a combination of these. Then add some color with your favorite veggies (or fruit) and toss with a low-fat salad dressing.
  6. Freezer pops can be naturally nutritious! Pour 100% fruit juice or a fruit and vegetable blend, such as V8® V-Fusion®, into plastic cups or Popsicle molds with fresh or frozen berries then insert a wooden craft stick before putting them into the freezer.
  7. Create your own salsa with tomatoes, jalapeños, mango, red onion, cilantro and lime juice—or if you’re short on time, grab some pre-made salsa like Pace® Chunky Salsa. Of course it’s great with baked tortilla chips, but also adds pizzazz to sandwiches and wraps and makes a flavorful, colorful and nutritious topping for grilled chicken or fish.
  8. Get creative with your grilled cheese by adding roasted eggplant, peppers, spinach and tomatoes for an eye-appealing, adventurous lunch. Use whole grain bread such as Pepperidge Farm® products and Deli Flats® for a boost of fiber.
  9. Choose a variety of vegetable toppings for your pizza, either at home or when you order out. Broccoli, peppers, onions, mushrooms, artichokes, broccoli rabe, tomatoes and asparagus are all great options.
  10. Stock your freezer with veggies for a quick and convenient way to add texture, color and nutrients to soups and stews, and keep your pantry full of condensed and ready-to-serve soups and Prego® Veggie Smart™ sauces to help increase veggie intake.

If you want to find out more ways to get colorful vegetables and fruits in your diet, check out fruitsandveggiesmorematters.org, or visit the American Dietetic Association’s website at eatright.org to get the latest food and nutrition information!