Fit in ’14 – Week 2

Week 2 – The Colors of Health

Goal for the week: Eat a fruit and/or vegetable from each of the color groups every day.

Use the Fruit and Vegetable Tracking Sheet to help you meet your goal.

Fruits and vegetables are the cornerstones of a healthful diet. They’re rich in vitamins, minerals, phytochemicals and fiber, yet low in fat (avocados are an exception), calories and sodium. Studies have linked diets rich in fruits and vegetables with a reduced risk of chronic disease, including heart disease, high blood pressure, strokes, type 2 diabetes and certain cancers.

Choosing from a rainbow of colors (blue/purple, orange/yellow, red, green and white/tan) ensures that you are getting all of the beneficial elements that fruits and vegetables bring to the table. Remember that all forms, fresh, frozen, canned, dried and 100% juices, count.

  • Blue/purple are good sources of anthocyanin
    • Blueberries, blackberries, purple grapes, plums, purple cabbage, eggplant, purple cauliflower, purple potatoes
  • Orange/yellow provide beta-carotene
    • Carrots, apricots, cantaloupe, mangoes, oranges, pumpkin, sweet potatoes, pineapple
  • Red produce is rich in lycopene and anthocyanin
    • Cherries, cranberries, red grapes, raspberries, strawberries, watermelon, tomatoes, tomato juice
  • Green fruits and vegetables provide carotenes and cancer-protective indoles
    • Leafy greens, asparagus, broccoli, Brussels sprouts, zucchini, kiwi, avocados, sugar snap peas, green beans, peas
  • White/Tan/Brown fruits and vegetables contain varying amounts of phytochemicals
    • Bananas, cauliflower, garlic, onions, mushrooms, brown pears

Recipe of the Week: Garden Pizza

Check back next week for another tip on how to build a healthy diet!

Mary Signature
Mary Snell, MSRD
Director of Nutrition and Wellness
© 2014 Marsh Supermarkets, Inc.