Most of us hear that to have a healthy diet we need to eat 5 servings (one serving is about half a cup) of fruits & vegetables each day, but few of us actually do!
Fortunately it's not as hard as you might think to eat healthy. Here are a few easy things you can try:
Healthy Eating Tips
- Breakfast: one fruit – How about a banana and orange juice, along with your potato and green chili breakfast burrito?
- Lunch: 1 or 2 vegetables, 1 vegetable and a fruit – How about a potato salad or cole slaw with your sandwich, a tossed salad, and a tangerine for dessert?
- Snacks: either a vegetable or a fruit – How about carrots and celery sticks, an apple, or some dried plums. If you have time, whip up a fruit smoothie.
- Dinner: 1 or 2 vegetables, depending on what was for lunch – Dine in with hot vegetables and a salad, or a vegetarian dish and a salad.
The best way to get all the nutrients you need is to eat from the rainbow.
Why? Each color represents different nutrients.
Find out which nutrients = which color below!
RED: from natural plant pigments called lycopene and anthocyanins. Lycopene in tomatoes, watermelon, and pink grapefruit, may help reduce your risk for several types of cancer, especially prostate cancer. Anthocyanins in strawberries, raspberries, and red grapes, act as powerful antioxidants, keeping your heart healthy!
- Red fruits and vegetables: red apples, beets, red cabbage, cherries, cranberries, pink grapefruit, red grapes, red peppers, pomegranates, red potatoes, radishes, raspberries, rhubarb, strawberries, tomatoes, and watermelon
ORANGE / YELLOW: from a natural plant pigment called carotenoid. Your body converts beta-carotene into vitamin A, which helps maintain mucous membrains and healthy eyes. It can also reduce your risk for cancer and heart disease, while improving your immune system. Citris fruits are also an excellent source of vitamin C and folate, a water soluable B vitamin.
- Orange/Yellow fruits and vegetables: yellow apples, apricots, butternut squash, cantaloupe, carrots, grapefruit, lemons, mangoes, nectarines, oranges, papayas, peaches, pears, yellow peppers, persimmons, pineapple, pumpkin, rutabagas, yellow summer or winter squash, sweet corn, sweet potatoes, tangerines, yellow tomatoes, and yellow watermelon
GREEN: from a natural plant pigment called chlorophyll. Some greens also contain lutein, reducing your risk for cataracts and macular degeneration. Like citris fruit, leafy greens and broccoli are also an excellent source of folate.
- Green fruits and vegetables: green apples, artichokes, asparagus, avocados, green beans, broccoli, brussels sprouts, green cabbage, cucumbers, green grapes, honeydew melon, kiwi, lettuce, limes, green onions, peas, green peppers, spinach, zucchini
BLUE / PURPLE: from a natural pigment called anthocyanins. Anthocyanins act as powerful antioxidants, helping reduce your risk of cancer, stroke, and heart disease
- Blue/Purple fruits and vegetables: blackberries, blueberries, eggplant, figs, juneberries, plums, prunes, and purple grapes
WHITE: from a natural plant pigment called anthoxanthins. Anthoxanthins help lower cholesterol and blood pressure, reducing your risk for stomach cancer and heart disease.
- White fruits and vegetables: bananas, cauliflower, garlic, ginger, jicama, mushrooms, onions, parsnips, potatoes, and turnips
Want to learn more about nutrition? Or meet with a nutrition expert who can work with you to meet your nutrition needs? Learn more about San Luis Valley Health nutrition services.