Looking to add some color to your meals? Try tasting the rainbow. Not skittles, silly! Colorful fruits and vegetables provide rich nutrients that help improve mood, cognition, sleep, and protect you against illness.
You should aim to get 4 servings of vegetables and 5 servings of fruit per day. You can create variety with soups, smoothies, muffins, roasted veggies, etc. The more color on your plate, the better! But what is a serving?
For Fruits:
- 1 medium fruit
- ½ cup of fresh, frozen, or canned fruit
- ¼ cup dried fruit
- ¼ cup fruit juice
For Vegetables:
- 1 cup of raw leafy vegetables
- ½ cup of fresh, frozen, or canned vegetables
- ½ cup of vegetable juice
It’s important to eat the recommended number of servings, but it’s also important to get a variety of fruits and vegetables! Each color of the fruit and veggies provides different important nutrients, like antioxidants. What are antioxidants? They are natural substances that help prevent or delay some types of cell damage.
Green: Rich in cancer-blocking chemicals; help balance hormones and mood
Red: High in an antioxidant that protects against prostate cancer, heart disease, and lung disease
Yellow orange: Contains antioxidants such as beta-carotene that improve your cardiovascular system
Blue Purple: Contain antioxidants such as anthocyanins that help your heart by reducing the formation of blood clots
White: Contain antioxidants such as quercetin that aid in lung health; onions also provide anti-bacterial/anti-viral properties
Check out our suggestions on how to eat a rainbow with every meal!
