eat your colors!

the color of your food is not just pretty to look at but it’s also important! each color has compounds that benefit our health in different ways.

foods of colors to eat on a daily basis include:

  • Red:
    tomatoes, guava, pink grapefruit, red peppers, watermelon
  • Orange:
    apricots, cantaloupe, carrots, mango, oranges, papaya, pumpkin, sweet potatoes, tangerines, winter squash
  • Yellow & Green, part 1 (leafy greens):
    artichoke, corn, lettuce, summer squash, wax beans, arugula, chard, collards, mustard greens, turnip greens
  • Green, part 2 (cruciferous):
    broccoli, brussels sprouts, cauliflower. green cabbage, kale
  • Blue & Purple/Deep Red:
    blackberries, blueberries, eggplant, plums, cranberries, grapes, radishes (red), raspberries, strawberries

USDA 2010 Dietary Guidelines for Americans, suggest paying particular attention to three colors: dark green, red and orange.

  • Red and orange vegetables: 5-1/2 to 6 cups each week for most adults
    Foods to try: 1 large red bell pepper, 8 large strawberries, 12 baby carrots or 2 medium carrots, a sweet potato or a medium pink grapefruit.
  • Dark green vegetables: 1-1/2 to 2 cups weekly
    Foods to try: Dark, leafy greens (spinach, chard and arugula) help prevent blindness. Dark green cruciferous vegetables, such as kale and broccoli, may help prevent cancer by amping up the production of enzymes that clear toxins from the body.

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