(adapted from material presented by the Centers for Disease Control  and 5aday.gov)

• Fruits and vegetables provide essential vitamins and minerals, fiber, and other nutrients that are important for good health.
• Compared to people who eat only small amounts of fruits and vegetables, those who eat more generous amounts — as part of a healthy diet — are likely to have a reduced risk of chronic diseases. These diseases include stroke, type 2 diabetes, some types of cancer, and perhaps heart disease and high blood pressure.

Most fruits and vegetables are naturally low in fat and calories, so substituting them for high-calorie foods can be a calorie-reducing strategy.

 Aim for Color!

A plate that includes colorful vegetables is not just appealing to the eye. A wide variety of produce also provides your body with a number of health promoting benefits, such as vitamins, minerals and fiber. It’s important to eat a wide variety of colorful vegetables and fruits every day. Eating orange, dark green, legumes, starchy, and other vegetables especially is recommended for adequate nutrient intake. The following chart lists a number of colorful fruits and vegetables for your selection.

 

Be Beautiful in BLUES AND PURPLEs
Blue/purple fruits and vegetables contain varying amounts of health-promoting phytochemicals such as anthocyanins and phenolics, currently being studied for their antioxidant and anti-aging benefits.  Blues and purples may provide: • A lower risk of some    cancers • Urinary tract health • Memory function • Healthy aging	Blackberries Blueberries Elderberries Purple figs Purple grapes Plums Raisins	Purple asparagus Purple cabbage Purple carrots Eggplant Purple Belgian endive
Look Great in GREENs
Green fruits and vegetables contain varying amounts of potent phytochemicals such as lutein and indoles, which interest researchers because of their potential antioxidant, health-promoting benefits. Go Green every day to maintain: • A lower risk of some cancers • Vision health • Strong bones and teeth	Avocados Green apples Green grapes Honeydew Kiwifruit Limes Green pears	Artichokes Asparagus Broccoli Brussels sprouts Chinese cabbage Green beans Green cabbage Celery Chayote Cucumbers Endive Leafy greens Leeks Lettuce Green onion Okra Peas Green pepper Peas Spinach Watercress Zucchini

 

Live Well with WHITEs
White, tan, and brown fruits and vegetables contain varying amounts of phytochemicals of interest to scientists. These include allicin, found in the onion family.  Working white into your low-fat diet helps maintain: • Heart health • Cholesterol levels that are already healthy • A lower risk of some cancers	Bananas Pears Dates White nectarines White peaches	Cauliflower Garlic Ginger Jerusalem  artickoke Jicama Kohlrabi Mushrooms Onions Parsnips Potatoes Shallots Turnips White Corn
Opt for the ORANGES
Orange and yellow fruits and vegetables contain varying amounts of antioxidants such as vitamin C as well as carotenoids and bioflavonoids, two classes of phytochemicals that scientists are studying for their health-promoting potential. Make yellow and orange a part of your low-fat diet to help maintain: • Heart health • Vision health • A healthy immune system • A lower risk of some cancers	Yellow apples Apricots Cantaloupe Cape Gooseberries Yellow figs Grapefruit Golden kiwifruit Lemon Mangoes Nectarines Oranges Papayas Peaches Yellow pears Persimmons Pineapples Tangerines Yellow watermelon	Yellow beets Butternut squash Carrots Yellow peppers Yellow potatoes Pumpkin Rutabagas Yellow summer squash Sweet corn Sweet potatoes Yellow tomatoes Yellow winter squash
RED-hot and Healthy
The specific phytochemicals in the red group being studied for their health-promoting properties include lycopene and anthocyanins. Get your reds every day to help maintain: • Heart health • Memory function • A lower risk of some cancers • Urinary tract health	Red apples Blood oranges Cherries Cranberries Red grapes Pink/Red grapefruit Red pears Pomegranates Raspberries Strawberries Watermelon	Beets Red peppers Radishes Radicchio Red onions Red potatoes Rhubarb Tomatoes

 

 

 (adapted from material presented by the Centers for Disease Control  and 5aday.gov)

• Fruits and vegetables provide essential vitamins and minerals, fiber, and other nutrients that are important for good health.
• Compared to people who eat only small amounts of fruits and vegetables, those who eat more generous amounts — as part of a healthy diet — are likely to have a reduced risk of chronic diseases. These diseases include stroke, type 2 diabetes, some types of cancer, and perhaps heart disease and high blood pressure.

Most fruits and vegetables are naturally low in fat and calories, so substituting them for high-calorie foods can be a calorie-reducing strategy.

 Aim for Color!

A plate that includes colorful vegetables is not just appealing to the eye. A wide variety of produce also provides your body with a number of health promoting benefits, such as vitamins, minerals and fiber. It’s important to eat a wide variety of colorful vegetables and fruits every day. Eating orange, dark green, legumes, starchy, and other vegetables especially is recommended for adequate nutrient intake. The following chart lists a number of colorful fruits and vegetables for your selection.