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Eat the Rainbow for 5 Servings of Fruits & Vegetables

rainbow food


Here’s a fun way to make sure you’re getting the recommended daily servings of fruits and vegetables. Just eat the rainbow every day!

Fruits and vegetables come in all colors, not just green. So make an effort to eat something of a different hue, from oranges to red apples. It’ll make shopping in the produce aisle a bit of a game: See how many colors you can pick up.

The American Heart Association recommends eight or more fruits and vegetable servings each day. Here are some examples to get you thinking. Fruits and vegetables deliver nutrients like vitamins, fiber, and even hydration to help us consume enough water every day.

  • Make a rainbow salad. Green spinach, red beets, orange carrots, yellow peppers. That’s an easy start!
  • Red delicious apples are naturally high in fiber.
  • Add veggies to your pizza, burgers and sandwiches: red tomatoes, green lettuce, etc.
  • Berry Berry Yummy – blueberries, strawberries, blackberries.
  • Try something different, like kiwi or passion fruit.
  • Remember fruit makes a great dessert – and bananas are perfect after a workout.
  • Enjoy a smoothie with frozen berries, pineapple, mango, celery, spinach, avocado, cucumber….. you get the idea!

More ideas:

  • Reds and pinks: cherries, pink grapefruit, radicchio, red peppers, red potatoes, rhubarb, watermelon, tomato juice
  • Orange/yellow: butternut squash, cantaloupe, corn, lemons, mangoes, pineapple, peaches
  • Green: asparagus, avocados, collard greens, mustard greens, brussels sprouts, cucumbers, green grapes, green onion, kale… the options are endless!
  • White: cauliflower, mushrooms, onions, potatoes
  • Blue/purple: eggplant, purple grapes, plums, prunes

Getting a variety of fruits and vegetables on a consistent basis is easier than you think! It’s also something that we spend some time on if you choose to invest in online nutrition coaching to improve your health and eating habits.

Contact me today if you’d like more information about how I can help you improve your health by developing healthier eating habits.

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