The benefits of adding the spectacular colors of fruits and vegetables to your meals and snacks are immense. No diet is complete without a wide array of nutrient-dense, disease-fighting fruits and vegetables. Eating healthy has never been so easy, or so fun! When in doubt, just remember some of these tips:
C—Choose a wide variety of colors to emphasize and to consume regularly.
O—Order mixed vegetables as a side or choose a side of fruit with a colorful omelet for breakfast.
L—Lose weight the right way. Emphasizing a wide variety of fruits and vegetables can help drop those winter pounds and prepare your body for summer
O—Offer fruits and vegetables at parties you host as an alternative to usual foods like chips and sweets.
R—Remember to make half of your plate fruits and vegetables at every meal.
Y—Your plate can be unique at every meal so that you don’t get bored. Explore your grocery store. Search for recipes online and don’t be afraid to try something new!
O—Oranges are a great source of immune boosting vitamin C, make an orange salsa, add oranges to a spinach salad, or simply have an 8-oounce glass of orange juice with breakfast
U—Use the resources available to you to find great ways to color your plate. Visit fruitsandveggiesmorematters.org for tips, recipe ideas, and more information!
R—Red is always in season! Try a strawberry-apple salad, crack open a pomegranate, add beets to your next meal, and find creative ways to add tomatoes to your dishes
P—Plan your meals for the week. There is nothing wrong with occasional spontaneity; however, having a plan can help to increase the likelihood that your meals will be healthier.
L—Lycopene, a very powerful antioxidant, may play a significant role in the prevention of some cancers and other conditions. Lycopene is found in red fruits and vegetables such as watermelon, grapefruit, and tomatoes. Try to include at least one source of dietary lycopene on a regular basis.
A—Act now! It’s never too late to increase your intake of fruits and vegetables! The dietetic internship program, in conjunction with Campus Dining and Health Promotion and Wellness, has created the Fresh FAV’s program to help increase fruit and vegetable availability and consumption on campus.
T—Talk with a trained individual that can help you eat a colorful diet in creative ways. Schedule a free nutrition consult!
E—Eat the amount of fruits and vegetables that is right for you! Strive to consume five to 10 servings of fruits and vegetables per day, with an emphasis on color. Unsure what a serving is or how much you should consume? Check out this resource.
Arthur Valentine is a nutrition and healthy living graduate assistant at Health Promotion and Wellness.
