A balanced diet should include a variety of fruits, vegetables, whole grains, lean proteins, and dairy. Varying the color and types of foods in your diet will ensure that you are getting all of the nutrients that you need to stay healthy.
Add Colorful Fruits and Vegetables
An easy way to add color to your diet is to include a variety of fruits and vegetables. Produce tastes best and has the most nutrients when it is in season, and most of these foods are low-calorie, low-fat, and low-sodium.
|Green||Avocado, apples, grapes, honeydew, kiwi||Asparagus, broccoli, green peppers, leafy greens|
|Orange and deep yellow||Apricot, cantaloupe, mango, pineapple||Carrots, yellow pepper, sweet potatoes, butternut squash|
|Purple and blue||Blackberries, blueberries, plums, raisins||Eggplant, purple cabbage, purple-fleshed potato|
|Red||Cherries, cranberries, pomegranate, strawberries||Beets, red peppers, rhubarb, tomatoes|
|White, tan, and brown||Banana, brown pear, dates, white peaches||Cauliflower, mushrooms, onions, turnips, white corn|
Are you ready to brighten your next meal? Here are some quick tips!
- Add broccoli, spinach, or green peppers to pizza.
- Add sliced apple to a salad.
|Orange and deep yellow|
- Bake your own sweet potato fries.
- Use yellow pepper instead of green pepper in recipes.
|Purple and blue|
- Add blueberries to cereal, oatmeal, or yogurt.
- Add strawberries to cereal, oatmeal, or yogurt.
- Add red peppers and tomatoes to an omelet or scrambled eggs.
|White, tan, and brown|
- Add banana slices to a peanut butter sandwich.
- Try mashed parsnips and/or turnips instead of mashed potatoes.
Finding Fresh Foods
Some sources for fresh, colorful foods include:
- Join a local Community Supported Agriculture (CSA). These programs allow you to eat in color and in season. Some farms offer quarter-share or half-share options, fruit shares, and eggs. You can find a participating farm near you on the Local Harvest website.
- Buy goods at a farmer’s market. Some farms participate in winter markets so you can buy fresh local produce all year.
- Start a home garden. It is economical and a great way to get kids involved.
Dietitians of Canada
Dairy. United States Department of Agriculture website. Available at: http://www.choosemyplate.gov/food-groups/dairy.html. Accessed September 27, 2013.
Fruits. United States Department of Agriculture website. Available at: http://www.choosemyplate.gov/food-groups/fruits.html. Accessed September 27, 2013.
Grains. United States Department of Agriculture website. Available at: http://www.choosemyplate.gov/food-groups/grains.html. Accessed September 27, 2013.
Protein foods. United States Department of Agriculture website. Available at: http://www.choosemyplate.gov/food-groups/protein-foods.html. Accessed September 27, 2013.
Vegetables. United States Department of Agriculture website. Available at: http://www.choosemyplate.gov/food-groups/vegetables.html. Accessed September 27, 2013.