Add some color to your life by eating a variety of fruits and vegetables every day. Aside from adding variety and making your plate appealing, eating different colors of fruits and vegetables adds unique nutrients to your diet. Each color contains different vitamins and minerals necessary to live a healthy life.
How?
To help your body get a complete range of nutrients, eat 4-5 servings per day of fruits and vegetables with varying colors.
Green
Foods: Grapes, kiwi, broccoli, cucumbers, kale, spinach, asparagus
Benefits: Growth and development, eye health, circulation
White
Foods: Ginger, jicama, onion, mushrooms, garlic, potatoes, cauliflower
Benefits: Heart health, HDL cholesterol
Blue/Purple
Foods: Blueberries, figs, grapes, eggplant, beets, beans, raisins Benefits: Healthy aging, circulation, heart health
Red
Foods: Apples, strawberries, tomatoes, red peppers
Benefits: Heart health, memory, immunity
Yellow/Orange
Foods: Carrots, squash, lemons, bananas
Benefits: Eye health, heart health, immunity
Portion is Key!
Campus Tips:
- Make half your plate fruits and veggies
- All kinds count! – fresh, frozen, canned, dried, and 100% juice
- Make a rainbow on your plate. – fruit salad, stir fry, Mexican bowl, sandwich, or wrap
- Blend it up! – eat some veggies in a fruit smoothie
Resources:
Prepared by: Yanci Yeater TTU Graduate Student, Dietetic Intern
Mindy Diller, MS, RDN, LD | Registered Dietitian | mindy.diller@ttu.edu
Eat at Texas Tech 