Food variety supplies different nutrients, so to maximize the nutritional
value of your meal, include healthful choices in a variety of colors.
Green fruits and vegetables
produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks.
Fruits: avocado, apples, grapes, honeydew, kiwi, lime
- Veggies: artichoke, asparagus, broccoli, green beans, green peppers, leafy greens (i.e. spinach)
Orange and Deep Yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.
Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach, pineapple
carrots, yellow pepper, yellow corn, sweet potatoes
Purple and Blue fruits and vegetables options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.
Fruits: blackberries, blueberries, plums, raisins
eggplant, purple cabbage, purple-fleshed potato
indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.
White, Tan and Brown fruits and vegetables
Fruits: cherries, cranberries , pomegranate, red/pink grapefruit, red grapes , watermelon
beets, red onions, red peppers, red potatoes, rhubarb, tomatoes
sometimes contain nutrients that may promote heart health and reduce cancer risks.
Fruits: banana, brown pear, dates, white peaches
- Veggies: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato, white corn
Rossie Bonefont, MPH, RD, LDN
Rossie Bonefont, is a Registered Dietitian and Licensed Dietitian and
Nutritionist. She has spent over twenty years in the health field on
nutrition assessment and counseling, wellness promotion and public
For additional options choose frozen or dried fruits and vegetables
available throughout the year. For more information on how to "Eat Right
with Color," visit www.eatright.org
for a variety of helpful tips, fun games and nutrition education resources.