We are lucky to have a rainbow of colors to choose from when eating fruits and vegetables. Involve your family in making more colorful choices so you automatically receive the benefits of better nutrition. Make it fun and your kids won’t even know that they’re doing something that’s good for them!
A RAINBOW OF PHYTO-NUTRIENTS
RED
Tomatoes, Watermelon, Beets, Red Peppers, Red Onions, Radishes, Strawberries, etc. Contain lycopene and anthocyanin, phyto-chemicals known for health-promoting properties.
Promote heart health, memory function, urinary tract health, and lower cancer risk
ORANGE/YELLOW
Carrots, Corn, Sweet Potatoes, Mangoes, Yellow Peppers, Lemon, etc.
Contain vitamin C as well as carotenoids and bioflavonoids. Promote heart health, vision health, healthy immunity, and reduce the risk of some types of cancer.
GREEN
Green Apples, Green Grapes, Arugula, Broccoli, Spinach, Green Beans, etc. Contain lutein and indoles, powerful phyto-chemicals with antioxidant and health-promoting benefits. Lower the risk of cancer, promote vision health, strong bones and teeth.
BLUE/PURPLE
Figs, Eggplant, Purple Grapes, Plums, Purple Carrots, Purple Cabbage, etc.
Contain anthocyanins and phenolics, phyto-chemicals with antioxidant and anti-aging benefits. Promote urinary tract health, memory function, and healthy aging.
WHITE/TAN/BROWN
Bananas, Cauliflower, Dates, Garlic, Mushrooms, Onions, etc.
Contain valuable phyto-nutrients such as allicin, found in the garlic and onion family. The mineral selenium, found in mushrooms, also has many health-promoting benefits. Improve heart health, maintain healthy cholesterol levels, and lower the risk of some kinds of cancer.
HAVE A FAMILY CHALLENGE!
A Color Contest:
Play a game with your children to see who can eat the greatest number of colors in a week.
Make a Rainbow Salad:
Make a fruit or vegetable salad together and see how many colors you can add.
No White Night:
Skip starchy favorites like rice, fried white potatoes and pasta for one night. Try baked sweet potatoes or spaghetti squash for a colorful twist. If it’s a success, try and repeat it once a week!