by Celina Parás, MSc, RDN, LD.
Nutrition Education Specialist, CHEF
Fruits and veggies are an important component of everyday meals. They are low in fat and calories, and packed with essential nutrients such as vitamins, minerals, and fiber. Fruits and veggies are also a source of phytonutrients, which are components that are responsible for giving plant foods their bright colors and may also promote health. To ensure you get all of the essential nutrients, try choosing from a variety of fruits & vegetables from different colors, aim for at least 5-colors a day from the many types available including:
RED: Apples, cherries, cranberries, guava, pomegranates, raspberries, strawberries, watermelon, beets, red bell peppers, radishes, tomatoes.
ORANGE/YELLOW: Apricots, cantaloupe, grapefruits, lemons, mangos, nectarines, oranges, papayas, peaches, pineapples, butternut squash, carrots, corn, pumpkins, sweet potatoes, yellow bell peppers, yellow squash.
GREEN: Avocados, green apples, green grapes, honeydew melon, kiwi, asparagus, broccoli, Brussels sprouts, green beans, cabbage, celery, cucumbers, green bell peppers, kale, leeks, okra, spinach, zucchini.
BLUE/PURPLE: Blackberries, blueberries, figs, grapes, plums, eggplant, purple cabbage, purple tomatoes.
WHITE/BEIGE: Bananas, pears, cauliflower, garlic, jicama, mushrooms, potatoes, turnips.
Try these amazing CHEF-approved recipes!