Eat the Rainbow of Colors of Fruits and Veggies

Most people are aware that eating fruits and vegetables every day is important. The problem is that most people don’t get enough of the required amounts of fruits and vegetables (veggies). People are different, right down to what they need from their diet. Different people require different amounts of fruits and veggies to maintain a healthy lifestyle. Age, gender and physical activity all count towards determining your exact needs.

Visit www.fruitsandveggiesmatter.gov to learn your own daily requirements.

Eat the Rainbow

For the best, all-around health benefits, you should eat a variety of different colors of fruits and veggies each day—Eat the Rainbow. Eating the rainbow is a simple way to remember to get as much color and variety in your diet as possible. Each color of fruit or veggie contains unique health components that provide you with numerous health benefits.

Whole Foods Needed

Fruits and veggies are whole foods, meaning that they are unprocessed or refined and do not contain added ingredients such as sugar, salt or fat. (This applies to fresh fruits and vegetables.) They are created by nature and are rich in a large amount of nutrients. By consuming generous amounts of fruits and veggies in your healthy diet, you are likely to reduce your risk of chronic diseases.

Some examples are:

• Stroke
• Heart Disease
• Some types of Cancer
• Type 2 Diabetes
• High Blood Pressure

No Excuses

The number one reason that most people give for not eating the required amounts of fruits and veggies is cost. They mistakenly think they are too expensive. However, when you calculate the amount of money you spend on pre-packaged, processed and fast foods, along with the resulting affects; disease, obesity, lowered production on the job due to lack of energy, lowered immunity from missed nutrients and their associated costs, buying fruits and veggies is not all that expensive. In addition, frozen fruits and veggies retain the majority of their nutritional values and can serve as excellent alternatives when certain foods are unavailable or out of season. Fruit and veggie drinks can also be excellent substitutes, although you should not make them a habit, as they can sometimes contain added sugar.

Below you’ll find some tips and examples on how to “Eat a Rainbow” of colorful fruits and vegetables.

Eat more Red Fruits and Veggies

They are colored by
natural plant pigments called “lycopene” or “anthocyanins.”
Lycopene in tomatoes, watermelon and pink grapefruit, for example, may help reduce risk of several types of cancer, especially prostate cancer. Red fruits and veggies contain other nutrients such as ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.

Examples of Red Fruits and Vegetables:

Here’s a Tip: Try prepackaged salads and stir-fry mixes to save prep time.

Eat more Yellow and Orange Fruits and Veggies

These fruits and veggies are usually colored by natural plant pigments called “carotenoids.” Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. They also contain zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.

Examples of Orange and Yellow Fruits and Vegetables:

Here’s a Tip: Keep a bowl of apples, bananas or oranges on the table.

Eat more Green Fruits and Veggies

Green fruits and vegetables are colored
by natural plant pigment called “chlorophyll.” These fruits and vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.

Examples of Green Fruits and Vegetables:

Here’s a Tip: Add veggies to casseroles, stews and soups.

Eat more Purple and Blue fruits and veggies

These fruits and vegetables are colored by natural plant pigments called “anthocyanins.” Anthocyanins in blueberries, grapes and raisins act as powerful antioxidants that protect cells from damage. They also contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.

Examples of Blue and Purple Fruits and Vegetables:

Here’s a Tip: Have fruit for dessert.

Eat more White Fruits and Veggies

These fruits and veggies are colored by pigments called “anthoxanthins.” They may contain health-promoting chemicals such as allicin, which may help lower cholesterol and blood pressure and may help reduce risk of stomach cancer and heart disease. They also contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.

Examples of White Fruits and Vegetables:

Here’s a Tip: Bake with raisin, date or prune puree to reduce fat and increase fiber. Resources:

For the kids: Play the Game, “Eat a Rainbow”

The theme for March 2010 is “Nutrition From the Ground Up.”

National Nutrition Month is here and it’s time to revamp your nutrition from the ground up! Initiated in March 1973 by the ADA as a week-long event, “National Nutrition Week” became a month-long observance in 1980 in response to growing public interest in nutrition. During March, check out the NNM blog for tips and information to help you make good nutrition choices that will help you eat right and lead a healthy and active lifestyle.