Add COLOR to Your FoodWith Fruits and Vegetables

(Hint: Keep your plate bright!)

Fruits and Vegetables are:

• Low in calories, fat, and cholesterol • High in vitamins

–Vitamins A and C• Packed with minerals and fiber• The foundation of a healthy diet

Healthy starts with color

• Green Fruits and Veggies

• Red and Orange Fruits and Veggies

• Yellow Fruits and Veggies

Let’s take a look at these foods by color:

Start by adding color to your plate:

Green Fruits and Vegetables

• Rich in essential nutrients

• Contain lutein and folate

• Good for:– healthy vision– strong bones and

teeth– lowering the risks of

certain cancers

Red and Orange Fruits and Veggies

• Contain the antioxidant beta-carotene

• High in Vitamin C • A great source of fiber • Keeps the heart

healthy• Protects against

cancer

Yellow Fruits and Veggies

• Contain carotenoids • Vitamin A • Can improve immune

system function• Reduces the risk of

– Cancer– heart disease

Recipe: Strawberries with Almond-Yogurt Cream

Ingredients:-8 oz. plain fat-free yogurt-1 Tbsp brown sugar-1/4 tsp almond extract-1/2 tsp fine lemon peel-1 ½ cups strawberries-sliced almonds

1. Spoon yogurt into a small bowl.

2. Stir in brown sugar, almond extract, and lemon peel.

3. Halve strawberries. Gently stir in yogurt mixture.

4. Sprinkle with almonds.

Strawberries with Almond-Yogurt Nutrition Facts

• Recipe is low in fat

• High in dietary fiber

• High in vitamin C

• Delicious and filling

Fiber in Fruit vs. Dessert Foods

Amount of Fiber in Fruit

0

2

4

6

8

10

12

1 2 3 4

Fruit

Fib

er (

g) Apple

Banana

Orange

Amount of Fiber in Desserts

0

0.5

1

1.5

2

2.5

3

3.5

1 2 3

Dessert

Fib

er (

g) Ice Cream

Pie

Cake

Craving sweets? -Eat fruit!-Fiber in fruit vs. dessert items

Ways to Eat More Fruits and Veggies

• Slice bananas or peaches onto your morning cereal • Top pizzas with bell peppers, onions, mushrooms,

artichoke hearts, spinach, basil and grated zucchini

• Ask for extra lettuce and tomato on your sandwich

• Eat at least two vegetables with dinner

Add Color to your Plate!