Eat Right with Color

An easy way to brighten your plate and give your body a wide range of nutrients is to consume a colorful variety of fruits and vegetables.

Why do fruits and vegetables matter?
In addition to being low in calories, fat and sodium, fruits and veggies are loaded with nutrients like fiber, folate, vitamins A and C, calcium, iron, magnesium, potassium and antioxidants. In addition, research suggests that eating more fruits and vegetables can aid in weight management and reduce the risk of several diseases including heart disease and stroke, diabetes and certain cancers. To get the most nutrition from your choices, reach for darker fruits and vegetables, which are higher in vitamins, minerals, and disease-fighting compounds.

How Much Do I Need?
The specific amount of fruits and vegetables you need depends on your calorie needs, which are determined by age, gender and activity level. To find out how many fruits and vegetables – and other food groups – you need, visit the MyPyramid website: http://www.mypyramid.gov/mypyramid/index.aspx.

What Does One Serving Look Like?

One Cup of Vegetables =

• 1 Cup of Fresh, Frozen, or Canned Vegetables
• 2 Cups of Leafy Greens
• 1 Cup of Dry Beans or Peas (Black, Pinto, Kidney, Garbanzo, Navy Beans)
• 1 Cup of 100% Vegetable Juice

• 1 Cup of Fresh, Frozen, or Canned Fruit
• 1 Medium Piece of Fruit
• 1/2 Cup of Dried Fruit
• 1 Cup of 100% Fruit Juice

Fit in More Fruits and Veggies

• Shop for seasonal produce. Fruits and veggies are less expensive during their peak growing times, and taste better too!
• Stock up on frozen or canned fruits and vegetables, which are just as nutritious as fresh produce. Keep fruit healthy by choosing unsweetened frozen fruit, fruit canned in its own juice or light syrup, or dried fruit. Make smart veggie choices by sticking with frozen veggies when possible. If you buy canned, rinse the veggies off with water to wash off some of the excess sodium.
• Add berries or banana slices to whole grain cereal.
• Top whole wheat waffles with yogurt and berries.
• At meals, fill half of your plate with vegetables and fruit.
• Top pizzas with mushrooms, peppers, onions, or pineapple.
• Put sliced vegetables on your sandwiches.
• For a quick and delicious snack, mix fruit with low-fat or fat-free yogurt, spread peanut butter on apple slices or serve fresh fruits and vegetables with a low-fat dip.
• Make a smoothie with fresh or frozen fruit, low-fat milk or yogurt, and ice.
• For dessert, serve fruit salad, baked apples, frozen juice bars (100% juice) or dip strawberries in pudding or low-fat whipped cream.

Ideas for Preparing Vegetables

• Microwave chopped vegetables and one or two eggs for a quick breakfast.
• Make sweet potato fries: slice sweet potatoes into wedges, drizzle with olive or canola oil and season with salt and pepper; bake at 425°F for 15 minutes.
• Steam your favorite vegetables and season with herbs and spices.
• Sauté broccoli and minced garlic in olive or canola oil.
• Roast them! Cut broccoli, squash, red onion, peppers and mushrooms into 1-inch pieces, lightly drizzle with oil and season with your favorite herbs or spices; roast at 425°F for 20 to 25 minutes, until tender.
• Stir-fry frozen veggies with chicken or sirloin and a little low sodium soy sauce; serve over brown rice, or flavor with herbs.
• Sauté zucchini, squash and garlic with olive oil; sprinkle with Parmesan cheese.
• Grill kabobs made with mushrooms, bell peppers, onions, tomatoes and lean meat.
• Sneak them in: add chopped mushrooms, peppers, onions, spinach or carrots to spaghetti sauce or lasagna; shred carrots or zucchini into meatloaf or casseroles.
• Microwave a potato for lunch and top with low-fat cottage cheese.