As I was reading Today’s Dietitian, I stumbled upon an interesting article regarding colorful meals. It mentioned a trend among Americans, explaining how they tend to dress up in beige or black for its versatility and how that transitions onto their meals. Many beige foods like cereal and rice can fill you up quick and in most occasions are inexpensive and quick to prepare. By focusing our diet on this color palette, the body won’t receive the complete set of nutrients it needs, which will have long-term consequences regarding health.

Fruits and vegetables are very nutrient-dense and have amazing benefits for health. Both are low in fat, have barely any sodium and they’re only 60 calories per serving* and neither contain cholesterol. They’re also packed with vitamins and minerals like vitamin A, vitamin C, potassium, dietary fiber, and folic acid. Having a diet rich in fruits and vegetables will help you reduce risk for heart disease, diabetes type 2, high blood pressure, obesity, and even cancer.

So when thinking about food, the more colors the better. Try incorporating colors like red, yellow, orange, purple, blue, and deep green colors into your meals and remember to make your plate half fruits and vegetables. Here are some suggestions:

1. Red: Tomatoes, strawberries, raspberries, watermelon and red peppers.
2. Orange/ yellow: carrots, mango, pumpkin, sweet potatoes and papaya.
3. Purple/Blue: eggplants, blueberries, blackberries, plums and grapes.
4. Dark Greens: broccoli, spinach, kale and lettuce.
5. White: banana, cauliflower, onions and mushrooms.

* A serving varies by type of fruit, and ranges from ½c to 1 ½c and if it’s juice, which is 4oz (½c).

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