Adding Fruits and Vegetables to Your Plate
In this video, Mary shows us how to "Shop the Rainbow” when making healthy choices in the grocery store. Filling your cart with a variety of colorful fruits and vegetables can help remind you to fill your plate with the same. Eating fruits and vegetables in a variety of colors – red, dark green, yellow/orange, blue/purple, and white – will provide more of the vitamins and minerals your body needs. Eating a diet rich in vitamins, minerals, and fiber can help prevent chronic disease, protect against cancer, maintain healthy blood pressure, aide in the formation of red blood cells, keep eyes and skin healthy, promote healthy teeth and gums, and help the body heal faster from sickness or injury.
Any way you slice it, fruits and vegetables work together to promote good health! “Eating the Rainbow” of fruits and vegetables also helps to increase your daily fiber intake which is important for those with limited mobility. Ensuring that you have an adequate amount of fiber along with water intake and physical activity will help your body to function properly. Whenever possible eat the edible skins on fruits and vegetables such as apples, pears, cucumbers, and tomatoes to increase fiber intake and nutrients.
Fresh locally grown fruits and vegetables are the preferred sources for nutrient dense foods, but shopping in the frozen food or canned section can yield very similar nutritional content. Frozen foods are picked at peak ripeness and quickly frozen, capturing the same nutrient dense qualities. Frozen foods can save you time since they are already chopped and ready to eat, and save you money by eliminating spoilage. Using canned vegetables can also add a level of convenience, but limit their usage and always choose low-sodium or sodium-free varieties.
Use this chart to help you “Shop the Rainbow” on your next visit to the store:
|Red||Red apple, pomegranates, cherries, strawberries, raspberries, pink grapefruit, watermelon||Red bell pepper, beets, radishes|
|Dark green||Green apple, kiwi, honey dew||Broccoli, green bell peppers, asparagus, brussel sprouts, spinach, zucchini|
|Yellow/Orange||Apricots, nectarines, bananas, lemons, oranges, tangerines||Squash, carrots, sweet potatoes, pumpkin, butternut squash|
|Blue/Purple||Blueberries, plums, blackberries, raisins||Eggplant, purple cabbage|
|White||Pears, white nectarines||Cauliflower, garlic, ginger, mushrooms, jicama|
Additional Tips and Recipes: