Color your plate! - Yale-New Haven Hospital

Adding more color to your plate will help you meet newly revised dietary guidelines to choose more dark-green leafy vegetables, orange fruits/vegetables and cooked dry beans and peas.

The rich colors found in the skin of brightly colored fruits and vegetables contain natural plant chemicals called phytochemicals and antioxidants, both of which offer a host of health benefits such as protecting against free radicals and lowering cholesterol. Taking advantage of the many health benefits associated with colorful fruits and vegetables can aid in disease prevention and weight maintenance.

Colors of Fruits & Vegetables	Food Sources	Health Benefits
Red & Pink	tomatoes, watermelon, spaghetti sauce, beets, cranberries, cherries, red beans, red-skinned potatoes	Contain the phytochemical lycopene, which may help prevent certain diseases such as prostate cancer. The phytochemical anthocyanin gives these foods their rich color and promotes a healthy heart.
Orange	Carrots, mango, sweet potatoes, winter squash, pumpkin, oranges, cantaloupe, apricots	Provide the antioxidant beta carotene & vitamins A and C, potassium and folate, which help maintain eyesight, aid in wound healing and have immune-boosting properties. Folate helps reduce the risk of birth defects.
Yellow	Pineapple, corn	Contain immunity-enhancing vitamin C & are high in fiber.
Green	leafy greens, kale, collards, broccoli, green pears, green peas, and honeydew melon	Provide your body with lutein and zeaxanthin (which protect your eyesight), potassium and vitamins C, K and folate.
Purple & Blue	purple grapes, eggplant, plums, blueberries	A rich source of antioxidants and the phytochemical anthocyanin.

It’s easy to meet the recommended five to nine servings of fruits and vegetables per day. Simply incorporate several colorful fruits and vegetables into every meal.

So go ahead and color your plate. You won’t be disappointed with the result….a more healthful you.

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.