A balanced diet should include a colorful variety of fruits, vegetables, whole grains, lean proteins, and dairy. Varying the color and foods in your diet will ensure that you are getting all of the nutrients that you need to stay healthy. There are two easy ways to do this:
Add Colorful Fruits and Vegetables
An easy way to add color to your diet is to include a variety of fruits and vegetables. Produce tastes best and has the most nutrients when it is in season, and most of these foods are low-calorie, low-fat, and low-sodium.
Are you ready to brighten your next meal? Here are some quick tips!
- Add broccoli, spinach, or green peppers to pizza.
- Add sliced apple to a salad.
- Bake your own sweet potato fries.
- Use yellow pepper instead of green pepper in recipes.
- Add blueberries to cereal, oatmeal, or yogurt.
- Add strawberries to cereal, oatmeal, or yogurt.
- Add red peppers and tomatoes to an omelet or scrambled eggs.
- Add banana slices to a peanut butter sandwich.
- Try mashed parsnips and/or turnips instead of mashed potatoes.
Follow the Colors of MyPlate
Another way to vary the color in your diet is to use the colors of MyPlate as a guide for your food choices every day. Each food group in MyPlate corresponds to a color:
If keeping track of the cups and ounces of foods you need to eat every day is confusing or difficult, focus on these four things when preparing a meal:
- Make half your plate fruits and vegetables.
- Make at least half your grains whole grains.
- Use fat-free or low-fat (1%) milk.
- Eat lean protein foods.
Remembering these things is easier than remembering measurements, and will ensure that you are getting the right amount of good foods in your diet every day.
How Else Can I Add More Color?
- Join a local Community Supported Agriculture (CSA). These programs allow you to eat in color and in season. Some farms offer quarter-share or half-share options, fruit shares, and eggs. You can find a participating farm near you on the Local Harvest website (http://www.localharvest.org/).
- Buy goods at a farmer’s market. Some farms participate in winter markets so you can buy fresh, local produce all year.
- Start a home garden. It is economical and a great way to get kids involved.
- Reviewer: Maria Adams, MS, MPH, RD
- Review Date: 05/2011 -
- Update Date: 06/15/2011 -