We've always been told, "eat your greens," but we can't forget all the other colors of the rainbow. Research shows that blue, red, yellow, orange, purple, and even white food is good for us too. Fruits and vegetables have different phytochemicals that lend to their distinct colors. These phytochemicals work with the vitamins and minerals in the food to help lower the risk of some cancers and help keep our bodies healthy. MyPlate.gov recommends at least 1 1/2 cups of fruit and 2 1/2 cups of vegetables each day.

Helpful hints:

Fruits and vegetables can be enjoyed year-round by purchasing them fresh, frozen, or canned. Frozen fruits make quick smoothies. Canned vegetables are helpful when cold storage is limited. You have a variety of choices when it comes to having fruits and vegetables on hand. The next page is a guide to help you purchase fresh produce in season, and when it is least expensive.

Colorful fruits and vegetables in your diet help with:

RED

  • Healthy aging
  • Fighting disease

YELLOW/ORANGE

  • A healthy immune system
  • Vision health

GREEN

  • Strong bones and teeth 
  • Vision health

BLUE/PURPLE

  • Memory function
  • Healthy aging
  • Urinary tract health

WHITE

  • Keeping cholesterol levels in check
  • Heart health

 

  • Apples
  • Cherries
  • Raspberries
  • Watermelon
  • Strawberries
  • Tomatoes
  • Red Bell Peppers

  • Apricots
  • Cantaloupe
  • Oranges
  • Peaches
  • Squash
  • Corn
  • Pineapple

  • Avocados
  • Grapes
  • Honeydew Melon
  • Kiwi
  • Broccoli
  • Lettuce
  • Spinach

  • Blackberries
  • Blueberries
  • Purple Cabbage
  • Purple Grapes
  • Plums
  • Beets
  • Figs

  • Bananas
  • Pears
  • Cauliflower
  • Onions
  • Turnips
  • Nectarines
  • Jicama

Ideas for a seasonal rainbow of fruits and vegetables

Apples, Grapefruit, Oranges, Pears, Tangerines, Brussels Sprouts, Broccoli, Cabbage, Cauliflower, Turnips

Apples, Oranges, Pears, Tangerines, grapefruit, Bell Peppers, Brussels Sprouts, Cabbage, Cauliflower, Radishes

Apples, Grapefruit, Oranges, Pineapple, Strawberries, Asparagus, Broccoli, Cabbage, Lettuce, Spinach

Honeydew Melon, Pineapple, Oranges, Rhubarb, Strawberries, Celery, Artichokes, Asparagus, Bell Peppers, Grean Beans

Cantaloupe, Papaya, Pineapple, Rhubarb, Strawberries, Bell Peppers, Asparagus, Corn, Cucumbers, Lettuce

Apricots, Cantaloupe, Cherries, Honeydew Melon, Mangos, Bell Peppers, Corn, Cucumbers, Green Beans, Green Peas

Blueberries, Cantaloupe, Cherries, Nectarines, Watermelon, Beets, Bell Peppers, Corn, Cucumbers, Tomatoes

Grapes, Honeydew Melon, Nectarines, Peaches, Plums, Corn, Bell Peppers, Spinach, Tomatoes, Zucchini

Apples, Grapes, Honeydew Melon, Pears, Pineapple, Beets, Broccoli, Cauliflower, Squash, Tomatoes

Apples, Cranberries, Grapes, Pears, Pomegranate, Brussels Sprouts, Cabbage, Cauliflower, Pumpkin, Squash

Apples, Cranberries, Grapes, Oranges, Pears, Broccoli, Cabbage, Jicama, Sweet Potatoes, Turnips

Apples, Grapefruit, Oranges, Tangelos, Tangerines, Broccoli, Cabbage, Cauliflower, Jicama, Sweet Potatoes

Featured Recipes

Colorful Quesedillas

In a small bowl, mix the cream cheese and garlic powder. Spread about 2 Tablespoons of the cream cheese mixture on each tortilla.Sprinkle about 2 Tablespoons bell pepper and 2 Tablespoons cheese on one half of each tortilla.Add spinach: 1/4 cup if using fresh leaves or 2 Tablespoons if using frozen. Fold tortillas in half.Heat a large skillet over medium heat until hot. Put two folded tortillas in skillet and heat for 1-2 minutes on each side or until golden brown.Remove quesadillas from skillet, place on platter and cover with foil to keep warm while cooking the remainder.Cut each quesadilla into 4 wedges. Serve warm.

colorful quesedillas

Kale Pasta

Tear washed and destemmed kale into bite-sized pieces.Sauté oil, garlic, and kale on medium heat for about 5- 8 minutes, uncovered, stirring frequently.Boil pasta to al-dente, still slightly firm to bite.Drain pasta, reserving pasta water.Add cooked pasta to pan with garlic and kale add in 1cup of pasta water.Simmer on medium low for 10 minutes, stirring onlyoccasionally.Add black pepper and parmesan cheese just beforeserving.

 

 

 

A snapshot of the Colorful Vegetables factsheet printable PDF

Printable PDF

A printable version of our Colorful Vegetables factsheet can be viewed here.