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Boost Your Diet: Taste the Rainbow with Fruits and Vegetables

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Discover the benefits of adding more colors to your diet! This guide encourages you to note the fruits and vegetables you consumed in the last 24 hours and explore various color groups. Find nutritional tips, from incorporating fruit smoothies into breakfast to choosing salads as sides. Practical and simple suggestions help make fruits and veggies an enjoyable part of your meals. Set a goal to increase your intake of vibrant produce daily and learn how to keep healthy snacks ready at hand.

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Boost Your Diet: Taste the Rainbow with Fruits and Vegetables

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  1. TASTE THE RAINBOW

  2. Color Wheel • Red • Orange/Yellow • Green • Blue/Purple • White

  3. RED

  4. Orange/Yellow

  5. GREEN

  6. Blue/Purple

  7. WHITE

  8. How are you doing? • 1. Write down all the fruits and vegetables you ate yesterday, or in the last 24 hours. Did you have any fruit for breakfast? Lunch? Snacks? Dinner?  • 2. What color groupings did you try? What Nutrients or Vitamins did you consume?

  9. Tips to Increase Fruits and Vegetables in Your Diet • Keep cleaned fruits and vegetables in the refrigerator -- ready to eat. • Have vegetables with low-fat dip for a snack. • Try commercial prepackaged salads and stir-fry mixes to save prep time. • Add vegetables to casseroles, stews and soups. • Drink 100% fruit juice instead of fruit-flavored drinks or soda pop. • Have fruit for dessert. • Keep a bowl of apples, bananas and/or oranges on the table. • Choose a side salad made with a variety of leafy greens. • Bake with raisin, date or prune puree to reduce fat and increase fiber. • Add lettuce, onions, peppers and/or tomatoes to sandwiches. • Order veggie toppings on your pizza. • Enjoy fruit smoothies for breakfast or snacks. • Pack fresh or dried fruits for quick snacks.

  10. SET A GOAL! • Set a Goal about adding Fruits and Vegetables into your Diet.

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