HEALTHY EATING ALTERNATIVES
•Fruits: avocado, apples, grapes, honeydew, kiwi and lime
•Vegetables: artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach
Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.
•Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple
•Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes
Purple and blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.
•Fruits: blackberries, blueberries, plums, raisins
•Vegetables: eggplant, purple cabbage, purple-fleshed potato
Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.
•Fruits: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon
•Vegetables: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes
White, tan and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks.
•Fruits: banana, brown pear, dates and white peaches
•Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn
Ansel recommends choosing a variety of colors when shopping for seasonal fruits and vegetables. "And for additional options in the color palette, choose frozen or dried fruits and vegetables available throughout the year," she says.
"Instead of grilled chicken and mashed potatoes, consider painting a more colorful plate, such as grilled chicken topped with salsa, mashed sweet potato, asparagus and spinach salad with orange slices. A colorful meal is not only visually appealing, but it also contains a variety of nutrients and is quite flavorful," Ansel says.
