Want To Eat Healthier? Add some color to your diet.

Fruits and vegetables are an important part of a balanced diet. But getting the recommended 4-5 cups/day 1,2 can be a challenge, especially when you’re busy. However, produce-rich diets offer many benefits:

  • Lower blood pressure

  • Reduced risk of heart disease and stroke

  • Lower risk of problems with your eyes and digestive system

  • Stable blood sugar

A rainbow of healthy and delicious foods.

When you look at just how many different fruits and vegetables are out there – each with their own health benefits – getting your recommended servings each day is far from boring.

Red and Pink

Red and pinks foods contain lycopene and anthocyanins, which can prevent cell damage and promote heart health. Sources include:

- Tomatoes - Watermelon - Cherries - Berries - Red grapes -Pomegranates - Radishes - Red cabbage - Red peppers - Red potatoes - Rhubarb

Orange and Yellow

Carotenoids reduce the risk of cancer and heart disease, improve immune system function, and maintain healthy eyes and mucous membranes. Citrus fruits provide vitamin C and folate, which reduces the risk of birth defects. Find healthy doses of beta-carotene and vitamin C in: - Apricots - Butternut squash - Cantaloupe - Grapefruit - Lemons - Mangoes - Nectarines - Oranges - Papayas -Peaches - Pears - Pineapple - Sweet corn - Tangerines - Yellow apples - Yellow peppers - Yellow squash - Yellow tomatoes


White fruits and veggies can lower cholesterol and blood pressure as well as reduce your chances of stomach cancer and heart disease. Get potassium and anthoxanthins from: - Cauliflower - Parsnips - Garlic - Bananas -Ginger - Mushrooms - Onions -Parsnips - Bananas - Potatos - Turnips

Blue and Purple

Remember – blue means antioxidants. These nutrients protect cells from damage, reduce the risk of heart disease, cancer, and stroke, and improve memory function. Blue and purple sources of antioxidants include: -Blackberries - Blueberries - Figs - Prunes - Raisins


Green foods are excellent sources of folate, lutein, fiber, Vitamin A and C and even calcium – which can help your eyes, fight birth defects, and even protect against diabetes and cancer. Looks for green foods like: - Asparagus - Avocados - Artichokes - Broccoli - Cabbage - Brussels sprouts - Green beans - Green peppers Spinach - Kale - Arugula - Honeydew - Grapes - Kiwi - Zucchini

The road to good health is yours to travel. But you don't have to do it alone. Whether you're managing a health condition or making changes in your life like quitting bad habits or getting in shape - we can help. Check out our new classes and resources below. Contac us to set personalized health and wellness goals and learn about the programs available to you.

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