Rainbow of colors key to a healthy eating program


Every year in March, the American Dietetic Association focuses our attention on returning to the basics of healthy eating. This year, National Nutrition Month's theme is to "Eat Right with Color," to encourage consumers to remember to include a colorful variety of fruits and vegetables. The recently released 2010 Dietary Guidelines for Americans recommends an increased focus on plant-based diets. This combined with lean meats, fish, poultry and low-fat dairy products creates a rainbow of colors on the plate that serve as the foundation for a healthful eating plan. You can "eat right with color" by choosing these foods daily:


RED indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.


Fruits: cherries, cranberries, pomegranate, red/pink grapefruit, red grapes and watermelon.


Vegetables: beets, red onions, red peppers, red potatoes and tomatoes.


GREEN produce indicates antioxidants and may help promate healthy vision and reduce cancer risks.


Fruits: avocado, apples, grapes, honeydew, kiwi and lime.


Vegetables: artichoke, asparagus, broccoli, green beans, green peppers, leafy greens and spinach.


PURPLE and BLUE foods may have antioxidant and anit-aging benefits and may help with memory, urinary tract health and reduced cancer risks.


Fruits: blackberries, blueberries, plums, raisins.


Vegetables: eggplant, purple cabbage, purple-fleshed potato.


ORANGE and DEEP YELLOW fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.


Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple.


Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes.


WHITE, TAN and BROWN foods sometimes contain nutrients that may promote heart health and reduce cancer risks.


Fruits: banana, brown pear, dates and white peaches.


Vegetables: cauliflower, mushrooms, onions, turnips, parsnips, white-fleshed potato and white corn.


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