As we all know, all fruits and vegetables come in a variety of colors, but did you ever wonder if the different colors meant different nutritional values? Well, they do!

Each fruit and veggie color carries specific traits and if you learn the colors of the fruit & veggie rainbow, you can learn how to get all the nutrition you need!

Below I want to break down foods into each color for you....

RED produce contains fiber, vitamins and phytochemicals, such as lycopene and anthocyanins, which help prevent cancer, neurological and aging diseases, improve diabetes and increase your chances at a healthy heart.

Excellent examples are:

• beets

• cherries

• cranberries

• kidney beans

• pink grapefruit

• pomegranates

• raspberries

• red apples

• red bell peppers

• red grapes

• red onions

• red plums

• rhubarb

ORANGE and YELLOW produce contains fiber, vitamins and phytochemicals, such as carotenoids, which aid in the health of mucous membranes, vision, to prevent heart disease, cancer and strengthen the immune system.

Excellent examples are:

• apricots

• butternut squash

• cantaloupe

• carrots

• corn

• mandarins

• mangoes

• nectarines

• orange bell peppers

• oranges

• papayas

• peaches

• pears

• rutabaga

• sweet potatoes

• yellow summer squash

WHITE and TAN produce contain fiber, vitamins and phytochemicals, such as anthoxanthins, which contribute to lowering blood pressure, cholesterol and to reduce the probability of stomach cancer and heart disease.

Excellent examples are:

• bananas

• bok choy

• cauliflower

• celery root

• fennel

• leeks

• mushrooms

• parsnips

• plantains

• potatoes

• turnips

• water chestnuts

• white asparagus

• white peaches

GREEN produce contain fiber, vitamins and phytochemicals, such as lutein, which aids in healthy vision, to prevent cancer and heart disease as well as birth defects. It also makes bones, teeth stronger and boosts the immune system because they are typically very high in vitamin A and vitamin C, as well as low in calories, low in fat, high in protein per calorie, high in dietary fiber, high in iron and calcium, and very high in phytochemicals such as lutein and folic acid.

Excellent examples are:

• artichokes

• asparagus

• avocados

• broccoli

• celery

• cucumbers

• endive

• green beans

• green peas

• green tea

• honeydew melon

• kiwifruit

• lettuce

• limes

• peas

• snow peas

• spinach

• sugar snap peas

• Swiss chard

• watercress

• zucchini

BLUE and PURPLE produce contain fiber, vitamins and phytochemicals, such as anthocyanins and flavanoids, which prevent memory loss, cancer, stroke, heart disease, promote urinary health and boost immunity.

Excellent examples are:

• black currants

• black tea

• blackberries

• blueberries

• eggplants

• figs

• purple grapes

• purple kale

• purple potatoes

• prunes

• raisins

BROWN grains, seeds and nuts contain contain fiber, vitamins and phytochemicals that lower blood cholesterol, reduce the risk of some cancers, diabetes, heart disease and stroke.

Excellent examples are:

• almonds

• barley

• black beans

• black-eyed peas

• brown rice

• cashews

• chestnuts

• couscous

• flaxseed

• garbanzo beans

• hazelnuts

• lima beans

• macadamia nuts

• oats

• peanuts

• pecans

• pine nuts

• pistachios

• pumpkin seeds

• quinoa

• sesame seeds

• soy beans

• split peas

• sunflower seeds

• walnuts

• whole wheat

So...what color should your diet be?

To have a balanced diet, it is recommended you eat a minimum of 2-3 servings of fruit and 4-5 servings of vegetables each day.

Sticking to these minimum requirements is an essential component to your weight loss success. They have fewer calories and tend to leave you satisfied so that you are not as likely to be tempted by unhealthy foods like chips and chocolate when you get hungry. They're also loaded with nutrients as they contain water, vitamins, fiber and minerals, so they bring other benefits to your overall health.

It may seem overwhelming to get 8 servings of fruit and vegetables a day, but when you think about it, just adding a banana and strawberries to your morning bowl of oatmeal, or tossing some tomatoes and carrots into your salad, or using broccoli and spinach in your next casserole can make getting the servings you need easy!

Make sure your diet has includes all the colors of the food rainbow, and you will be on the road to healthy living.

Have a day full of color and health..