Diet Center Diet Tips

Here are some diet tips that will help keep you on track and on time for goal weight.

Mar 27, 2017 Tip

The 2015-2020 Dietary Guidelines recommend that Americans fill half their plate with fruits and vegetables. Healthy eating patterns include a variety of vegetables and fruits, especially whole fruits. One fun way to help you meet this recommendation is to focus on consuming a variety of colors. Fruits and vegetables get their vibrant colors from various nutrients. Typically, the richer the color, the richer the fruit or vegetable is in nutrients! There are about seven different colors that fruits and vegetables may fall into. Therefore, you can aim to include fruits and vegetables of a particular color each day of the week. Here’s a list of the various colors and the nutrients they reflect:

  • Blue/purple foods: such as blueberries, eggplant, and prunes contain anthocyanins, which may help reduce the risk of heart disease and stroke. 
  • Red foods: such as grapefruit, cherries, tomatoes, and watermelon contain carotenoids that can help protect against cancer. 
  • Orange foods: such as squashes and carrots are high in beta-carotene, which can benefit eye and skin health. 
  • Orange/yellow foods: including oranges and pineapples contain the antioxidant beta-cryptoxanthin. 
  • Yellow/green foods: such as cucumbers, green peppers, and romaine contain the carotenoids, lutein and xeazanthin, that help fight cataracts and macular degeneration. 
  • Green foods: including broccoli and cabbage contain chemicals that stimulate the production of liver enzymes, which help fight against cancer. 
  • White foods: such as cauliflower, mushrooms, bananas, and onions, contain flavonoids that protect cells from damage.

Choose a variety of colorful fruits and vegetables, and enjoy the colors of nutrition!