COLOR CODED

STRUGGLING TO EAT ENOUGH FRUITS AND VEGGIES? HERE'S A SIMPLE STRATEGY TO BOOST YOUR PRODUCE INTAKE: EAT THE RAINBOW.

- BY NATALIE RIZZO

DOES THE OLD ADAGE “AN APPLE A DAY KEEPS THE DOCTOR AWAY” RING TRUE?

Fruits and vegetables provide a bevy of the nutrients (fiber, vitamins, minerals, and antioxidants) needed for everyday living and to prevent long-term health conditions. Consuming a variety of produce is key for overall health, so add more to your grocery cart than just apples. Switch up the types of fruits and vegetables you eat throughout the week to enjoy a diverse array of nutrients.

Eating the proverbial rainbow is an excellent strategy to help you meet intake goals. The Dietary Guidelines for Americans recommend that most adults consume 1½ to 2 cups of fruits and 2 to 3 cups of vegetables daily (see “Make It Count,” page 77). The average American age 19 or older does not meet these recommendations. Children and adolescents ages 9 to 18 are also not meeting their produce goals. By picking a fruit or vegetable from every color category throughout the week, you can make a dent in your goals and fight flavor fatigue. Not to mention, the different colors of fruits and vegetables hint at the nutrients each provides. Read on to see how a spectrum of hues affects your health.

THINK PINK (& RED)

Red and pink pigments indicate the nutrient lycopene, says Maggie Moon, a Los Angeles-based registered dietitian and author of The MIND Diet: 2nd Edition (Ulysses Press, 2024, $17). “Lycopene protects cells from damage and may help prevent Alzheimer’s disease, prostate cancer, and heart disease,” Moon says.

According to a 2022 review published in International Journal of Molecular Sciences, consuming a serving of lycopene-rich tomatoes every day is associated with reduced risk of cardiovascular disease.

ADD TO CART:

Beets, cherries, cranberries, pomegranates, red bell peppers, strawberries, tomatoes, watermelon

SEEING ORANGE