Skip to main content

Eat More Fruits and Veggies!

Studies show that eating fruits and vegetables can vastly improve your health and lower your risk of certain diseases, such as cancer, heart disease, diabetes, high blood pressure and macular degeneration of the eyes. Fruits and veggies provide a wide range of vitamins, minerals, fiber and phytonutrients (antioxidants) your body uses to maintain top health and energy levels. These same health-benefitting phytonutrients give fruits and vegetables their color—which is why it’s important to sample the complete color spectrum each day.


Eat the rainbow

Blue and purple fruits and vegetables can lower your risk of some cancers, improve urinary tract health and memory function, and allow for healthy aging. Try: blackberries, blueberries, black currants, dried plums, elderberries, purple figs, purple grapes, plums, raisins, purple asparagus, purple cabbage, purple carrots, eggplant, purple Belgian endive, purple peppers and potatoes (purple-fleshed).


Go green to help lower your risk of some cancers, improve your vision health and strengthen your bones and teeth. Be sure to include: avocados, green apples, green grapes, honeydew melon, kiwifruit, limes, green pears, artichokes, arugula, asparagus, broccoli, Brussels sprouts, green beans, green cabbage, celery, cucumbers, leafy greens, leeks, lettuce, green onions, okra, peas, green peppers, sugar snap peas, spinach, watercress and zucchini.


Yellow and orange fruits and veggies can help boost your heart health, vision health and immunity, as well as lower your risk of some cancers. Go for: apricots, cantaloupe, grapefruit, lemons, mangoes, nectarines, oranges, papayas, peaches, yellow pears, persimmons, pineapples, tangerines, yellow beets, butternut squash, carrots, yellow peppers, yellow potatoes, pumpkin, rutabagas, summer squash, sweet corn and sweet potatoes.


Eat fruits and vegetables of a red or pink color for a healthy heart, enhanced memory function, urinary tract health and a lower risk of some cancers. Options include: red apples, blood oranges, cherries, cranberries, red grapes, pink and red grapefruit, red pears, pomegranates, raspberries, strawberries, watermelon, beets, red peppers, radishes, radicchio, red onions, red potatoes, rhubarb and tomatoes.


Include white, tan and brown fruits and vegetables for heart health, cholesterol maintenance, and to help lower the risk of some cancers. You can choose from: bananas, brown pears, dates, white nectarines, white peaches, cauliflower, garlic, ginger, jicama, kohlrabi, mushrooms, onions, parsnips, potatoes (white-fleshed), shallots, turnips and white corn.


Ways to add more fruits and veggies to your diet

  • Have fruit with breakfast daily.
  • Include a fruit or veggie snack with your lunch every day.
  • Keep what fruits and vegetables you can out on the counter so they’re visible.
  • Pick up ready-made salads from the produce shelf.
  • Pile veggies on your pizzas, sandwiches and salads and in your soups and stews.
  • Stir vegetables into your pasta dishes.
  • Whip up a smoothie!