National Nutrition Month

Saturday, March 5, 2011

This year's theme for National Nutrition Month is Eat Right with Color!

Have you ever heard the saying "We eat with our eyes first"? What this means is if the food doesn't look appetizing, we're going to eat less of it. When you fill your plate with colorful foods, it is more pleasurable to eat.

But adding color to your plate does more than just make the meal more desirable to eat. It also adds a palette of nutrients. Most people know and would agree that fruits and vegetables are good for you. They are chock full of vitamins, minerals and fiber. But did you know that not all fruits and vegetables are created equal? Fruits and vegetables offer different nutrients and benefits depending on what color they are. Let's break it down.

Red: indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.

• Fruits: cherries, cranberries, pomegranates, red/pink grapefruit, red grapes, watermelon
• Vegetables: beets, red onions, red peppers, red potatoes, rhubarb, tomatoes

Green: indicates produce that has antioxidant potential, promotes healthy vision and reduce cancer risk.

• Fruits: avocado, apples, grapes, honeydew, kiwi, lime
• Vegetables: artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach

Blue/Purple: indicates produce that may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risk.

• Fruits: blackberries, blueberries, plums, raisins
• Vegetables: eggplant, purple cabbage, purple fleshed potato

Yellow/Orange: indicates produce that contains nutrients that promote healthy vision and immunity and may reduce the risk of some cancers.

• Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple
• Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes

White/Tan/Brown: indicates produce that contain nutrients that promote heart health and may reduce cancer risk.

• Fruits: banana, brown pear, dates and white peaches

• Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn

So, how would you color up your plate?