National Nutrition Month: Eat Right With Color

Brighten up your plate with this quick color guide:

Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks. Fruits include avocados, apples, grapes, honeydew, kiwis and limes. Vegetables include artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach.

Orange and deep yellow fruits and vegetables have nutrients that promote healthy vision and immunity and reduce cancer risks. Fruits include apricots, cantaloupe, grapefruit, mangoes, papaya, peaches and pineapples. Vegetables include carrots, yellow pepper, yellow corn and sweet potatoes.

Purple and blue options may have antioxidant and anti-aging benefits and may help with memory,urinary tract health and reduced cancer risks. Fruits include blackberries, blueberries, plums and raisins. Vegetables include eggplant, purple cabbage and purple-fleshed potatoes.

Red produce may help maintain a healthy heart, vision and immunity and may reduce cancer risks. Fruits include cherries, cranberries, pomegranate, red/pink grapefruit, red grapes and watermelon. Vegetables include beets, red onions, red peppers, red potatoes, rhubarb and tomatoes.

White, tan and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks. Fruits include bananas, brown pears, dates and white peaches. Vegetables include cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potatoes and white corn.

Don’t forget to include a variety of colorful whole grains, lean meats and fish and low-fat and fat-free dairy with your meals. A variety of food supplies different nutrients to maximize the nutritional value of your meal.


This handout was adapted from an American Dietetic Association Press Release. 2010. All photos by Tim at our beloved farmers market.